WEEK OF 11/27 VBC WEEK 9

3 weeks until our maxout night.  Lifts will be basic with high intensity.

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11/27 Monday

Back squat  max, -5-10kg 2×2

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

Power snatch  3×1-2 90-100%

Snatch pull  3×3 100% (% of snatch)

Hyperextension with weight with 3 second pause at extension 4×6

11/28 Tuesday

Clean and jerk 2 rep max (1 jerk), -5kg 2×2

Clean pull 3×2-3 100-110%

Push press  max, -5-10kg 2×2 try to add weight from last week

Unsupported dumbbell row 3×10

11/29 Wednesday

Snatch technique 5×3  50%

Clean and jerk 5×3 50%

Incline bench press 4×12

Dumbbell tricep extension 3×15

11/30 Thursday

Front squat max, -5-10kg 2×2

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

Power clean and jerk  3×1-2 90-100%

Clean pull  3×3 90%  (% of clean)

Behind the neck snatch grip pullup 3×5-15

12/1 Friday

Snatch 2 rep max, -5 kg 2×2

Snatch pull 3×3 100-115%

Snatch grip push press max, -5-10kg 2×2 try to add weight from last week

Dumbbell lateral raise 3×10

12/2 Saturday

Power Snatch 3×1-2 90-95%

Power clean and jerk 2×1-2 90-95%

Snatch pull  3×3 80-90%

Hyperextension 4×8 with weight

Dips 3×6 WITH WEIGHT

Leg raise 3×15-25

12/3 Sunday

Power snatch technique 5×3 50%

Power clean and jerk technique 5×3 50%

Barbell curls 3×20

V-ups 3×20-30