WEEK OF 11/20 VBC WEEK 8

Continuing towards our max-out night in 4 weeks, intensity will continue to increase.  Volume will continue to dwindle as we ramp up our final intensity push!

Image result for olympic lifting

11/20 Monday

Back squat 2 rep max, -5-10kg 2×3

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

Power snatch  5×1-2 90-100%

Snatch pull off platform 3 sec pause at knee 3×3 100% (% of snatch)

Hyperextension with weight 4×8

11/21 Tuesday

Clean 95% x1, 2×1-2 85-90%

Clean pull 3×2-3 100%

Clean deadlift max

Clean pull 3×3 70%

Push press  max, -5-10kg 2×2

Unsupported dumbbell row 3×10

11/22 Wednesday

Snatch technique 5×3  50%

Clean and jerk 5×3 50%

Incline bench press 4×12

Dumbbell tricep extension 3×15

11/23 Thursday

Front squat 2 rep max, -5-10kg 3×2

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

Power clean and jerk  5×1-2 90-100%

Clean pull off platform 3 sec pause at knee 3×3 90%  (% of clean)

Behind the neck snatch grip pullup 3×5-15

11/24 Friday

Snatch max, 2×1-2 90%

Snatch pull 3×3 100-115%

Snatch deadlift   max

Snatch pull 3×2 70%

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

Dumbbell lateral raise 3×10

11/25 Saturday

Power Snatch 3×2 80-85%

Power clean and jerk 2×2 80-85%

Snatch pull  3×3 80-90%

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

Dips 3×6 WITH WEIGHT

Leg raise 3×15-25

Box jumps 5×3

11/26 Sunday

Power snatch technique 5×3 50%

Power clean and jerk technique 5×3 50%

Barbell curls 3×20

V-ups 3×20-30