WEEK OF 11/6 VBC WEEK 6

We will now begin ramping up for our max-out night, which will be in 6 weeks.  Volume will increase again, as well as intensity this week.

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11/6 Monday

Back squat 5 rep max, -5-10kg 2×5 TRY TO ADD WEIGHT FROM LAST WEEK

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

Hang power snatch from mid thigh 5×2 85-90%

Snatch grip r.d.l. + snatch pull from r.d.l. positon 5x 2+1 90% (% of snatch)

Hyperextension with weight 4×8

11/7 Tuesday

Clean 5×2 85%

Clean pull 5×2-3 105-115%

Clean deadlift 3×5 80-85%

Push press 5 rep max, -5-10kg 2×5  TRY TO ADD WEIGHT FROM LAST WEEK

Bent over row 3×10

11/8 Wednesday

Power snatch technique 5×3  50%

Power clean and jerk 5×3 50%

Bench press 4×12

Barbell curls 3×15

11/9 Thursday

Front squat 4 rep max, -5-10kg 2×4  TRY TO ADD WEIGHT FROM LAST WEEK

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

Hang power clean from mid thigh 5×2 85%

 R.d.l. + clean pull from r.d.l. positon 3×2+1 90% (% of clean)

Behind the neck snatch grip pullup 3×5-15

11/10 Friday

Snatch 6×1-2 90-95%

Snatch pull 5×3 100-115%

Snatch deadlift  3×5 80-85%

Snatch grip push press 5 rep max, -5-10kg 2×5  TRY TO ADD WEIGHT FROM LAST WEEK

Unsupported dumbbell row 3×10

11/11 Saturday

Power snatch MAX,  3×2-85-90%

Power clean and jerk  MAX,  2×2-85-90%

Snatch pull with 3 second pause at knee 5×3 80-90%

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

Dips 3×10 WITH WEIGHT

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