WEEK OF 12/25 VBC WEEK 2

We will begin preparation for our members meet on February 3rd, 6 weeks away.  We will include variation and increase volume for a larger picture of training and to build muscle tissue. While at the same time, we included the classic lifts for competition preparation.

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12/25 Monday

Snatch off platform with 3 second pause at shin + overhead squat 5×2+2 75-85% primary

Snatch deadlift + Snatch pull off platform (3 second pause at knee on pull) 5×2+2 90-100% (% of snatch) primary

Jerk off rack 5×2-3 80-90%

Front squat 3×3 80-85% (% of front squat)

Hyperextension 3×10 with weight if possible (3 second pause at top)

12/26 Tuesday

Back squat 5×8-10 70-75% primary

Back squat from dead stop off squat rack from bottom position 5×3 50-70% primary

Leg extension 3×20-30

Bent over row 5×8

Situp 3×20-30

12/27 Wednesday

Snatch technique 5×3 50% primary

Clean and jerk technique 5×3 50% primary

Close grip bench press 5×5 heavy

Barbell curls 4×8

12/28 Thursday

Clean off platform with 3 second pause at shin + Front squat+ jerk 5×2+2+1 75-85% primary

Clean deadlift + Clean pull off platform (3 second pause at knee on pull) 5×2+2 90-100% (% of clean) primary

Push press 5×2-3 80-90%

Front squat 3×3 80-85% (% of front squat)

Behind the neck snatch grip pullup 3×5-15

12/29 Friday

Front squat 5×5 70-75% primary

Front squat with 3 second pause at the bottom 5×3 50-70% primary

Rdl 3×8-10

Bench press 5×8

Leg raise 3×15-20

12/30 Saturday

Snatch 90%x1, 85% 2×2 primary

Clean and jerk 90%x1, 1×2 primary

Snatch pull 3×3 100%

Snatch grip military press 5×5 heavy

Overhead tricep extension with barbell 3×15-20

Box jumps 5×3

12/31 Sunday

Power Snatch technique 5×3 50% primary

Power clean and jerk technique 5×3 50% primary

Dumbbell military press 5×5 heavy

Dumbbell curls 4×10