WEEK OF 12/4 VBC WEEK 10

We will be landing the plane and getting ready for our maxout night  on the 14th.  Lifts will be basic and intensity higher on the classic lifts and lower on the squats.

 

See the source image

12/4 Monday

Snatch  3×2 80-85% primary

Clean and Jerk 2×2 80-85% primary

Snatch pull 3X1-2 100-110%

Hyperextension with weight 4×8

12/5 Tuesday

Power Snatch 3×1-2 90% primary

Power Clean and jerk 3×1-2 90% primary

Front Squat .3×3  85-90%

12/6 Wednesday

Snatch technique 5×3  50% primary

Clean and jerk 5×3 50% primary

Dumbbell bench press 4×12

Barbell curls 3×15

12/7 Thursday

Snatch 3×1 93-97% primary

Clean and jerk 3×1 92-95% primary

Clean pull 3×1-2 100-110%

12/8 Friday

Power snatch max, -5-10kg 2×2 primary

Power clean and jerk max, -5-10kg 2×2 primary

Back squat 3×2 90%

Situp 3×20

12/9 Saturday

 Snatch 3×2 80-85% primary

Clean and jerk 2×2 80-85% primary

Snatch pull  3×3 80-90%

Behind the neck snatch grip pullup 3×5-15

12/10 Sunday

Power snatch technique 5×3 50% primary

Power clean and jerk technique 5×3 50% primary

Pullups 3×5-15

Dumbbell row 3×20