WEEK OF 10/3O VBC WEEK 5

We will consider this a deload week for psychological and physiological refreshment. The past 3 weeks have been high in volume. In order to prevent muscular and neurological exhasustion, we will back off this week in volume in preparation for our mid December maxout night.

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10/30 Monday

Back squat 5 rep max, -5-10kg 2×5

Back squat dips 3×3 120-140% (% of back squat)

Hang power snatch from mid thigh 3×2-3 80%

Snatch grip r.d.l. + snatch pull from r.d.l. positon 3x 2+1 85% (% of snatch)

Hyperextension with weight 4×8

10/31 Tuesday

Clean 3×2 85%

Clean pull 3×3 100-115%

Clean deadlift 3×5 80%

Push press 5 rep max, -5-10kg 2×5

Bent over row 3×10

11/1 Wednesday

Power snatch technique 5×3  50%

Power clean and jerk 5×3 50%

Bench press 4×12

Barbell curls 3×15

11/2 Thursday

Front squat 4 rep max, -5-10kg 2×4

Front squat dips 3×3 120-140% (% of front squat)

Hang power clean from mid thigh 3×2-3 80%

 R.d.l. + clean pull from r.d.l. positon 3x 2+1 80% (% of clean)

Behind the neck snatch grip pullup 3×5-15

11/3 Friday

Snatch 3×2-3 85%

Snatch pull 3×3 100-115%

Snatch deadlift  3×5 80%

Snatch grip push press 5 rep max, -5-10kg 2×5

Unsupported dumbbell row 3×10

11/4 Saturday

Power snatch 5×2-85-90%

Power clean and jerk 5×2 85-90%

Snatch pull with 3 second pause at knee 3×3 80-90%

Clean grip overhead squat 3×5 30-50% (% of clean)

Dips 3×10

Leg raise 3×15-25

11/5 Sunday

Snatch technique 5×3 50%

Clean and jerk technique 5×3 50%

Pullups 3×5-15

Planks with weight on back 5×60 seconds