Week of 12/18 VBC WEEK 1

This will be a deloading/transition week for psychological and physiological refreshment after last week’s maxout event.

Image result for sarah robles12/18 Monday

Clean with 5 second pause at knee 5×2 80-85% primary

Step-ups onto box with barbell 4×10 each leg moderate primary

Rdl 3×10 moderate to heavy

Box jump 5×3

12/19 Tuesday

Power Snatch + Overhead squat 5×2+1 80-85% primary

Front squat 3×10 60-70% primary

Leg extension 3×20

Dumbbell military press 3×10-15

12/20 Wednesday

Power clean and jerk technique 5×3 50% primary

Snatch 5×3 50% primary

Pullups 3×5-15

Pushup 5×20-30

12/21 Thursday

Snatch with 5 second pause at knee 5×2 80-85% primary

Walking lunges outside with dumbell 4×10 each leg moderate primary

Snatch grip rdl 3×10 moderate to heavy

Broad jump 5×5

12/22 Friday

Power Clean + Front squat 5×2+1 80-85% primary

Back squat 3×10 60-70% primary

Glute bridge across bench (perpendicular) 3×20

Dumbbell bench press 3×10-15

12/23 Saturday

Front squat + jerk 5×2+1 70-80% (% of front squat) primary

Clean grip deadlift 5×5 70-80%

Barbell Curls 3×15-20

Kettlebell swings 4×15

12/24 Sunday

Clean and jerk technique 5×3 50% primary

Power snatch 5×3 50% primary

Dips 3×5-15

Dumbbell row 5×20-30