WEEK OF 10/23 VBC WEEK 4

Training will be similar to last week with slight adjustments in %, reps, and sets.  Next week will be a lower week in terms of volume lifted.
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Monday 10/23

Muscle snatch no contact 3×5 moderate to heavy weight

Snatch with 3 second pause at shin+hang snatch from shin+hang snatch from knee+overhead squat (use straps) 5×1+1+1+2 65-75%

Snatch pull off platform with 3 second pause at the knee 5×3 85-100%

Back squat 5×3 85%

Military press 4×8

Jump squat with barbell 3×5 (no weight on the bar)

Situp 3×20-30

Tuesday 10/24

Front squat into push press (thruster) 3×5 moderate

Front squat 5×5 80-85% (last set A.M.R.A.P)

Front squat with 3 second pause at the bottom 3×3 50-65%

Power clean off block 5×2 80-85%

Behind the neck snatch grip pullup 3×5-15

Hyperextension 3×10 with weight behind the neck

Wednesday 10/25

Power snatch technique 5×3 50%

Power clean and jerk technique 5×3 50%

Dumbbell military press 4×8

Dumbbell upright row 5×15

Thursday 10/26

Snatch 3×3 50% for speed

Hang clean from shin +jerk 5×3+2 80-85%

Clean pull off block 5×3 110-130%

Power jerks off block 5×3 80-85%

Overhead tricep extension 3×10-15

V-ups 3×20-30

Friday 10/27

Muscle clean no contact 3×5 moderate to heavy weight

Clean with 3 second pause at shin+hang clean from shin+hang clean from knee+front squat 5×1+1+1+2 70-80%

Clean pull off platform with 3 second pause at the knee 5×3 85-100%

Front squat 5×3 85%

Snatch grip military press 4×8

Box jump 5×3 moderate height

Saturday 10/28

Seated Good morning 3×8

Planks 3x 60 seconds

Back squat 5×7 75-80% (last set A.M.R.A.P)

Back squat with 3 second pause at the bottom 3×3 60-65%

Close stance back squat with feet together 3×20 50%

Power snatch off block 3×2-3 85%

Bench press 4×8

Sunday 10/29

Snatch technique 5×3 50%

Clean and jerk technique 5×3 50%

Dumbbell incline press 4×12  add weight from last week

Pullups 5×5-15