WEEK OF 1/8 VBC WEEK 4

This will be the last week of volume.  Next week will be a deloading week in preparation for February 3rd’s Maxout event.

 

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1/8 Monday

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

Snatch pull off platform (3 second pause at knee ) 5×3 100-105% (% of snatch) primary

Behind the neck Jerk off rack 5×2-3 90-100%

Jerk drive 5×3 110-130%

Hyperextension 4×8 with weight if possible (3 second pause at top)

1/9 Tuesday

Back squat 5×7 78-80% primary

Power clean 5×3 50-60% speed training primary

Single leg extension 3×20

Bent over row 5×8

Situp 3×20-30

1/10 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

1/11 Thursday

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

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

Push press 5×1-2 90-95%

Overhead squat 3×3 85% (% of overhead squat)

Behind the neck snatch grip pullup 3×5-15

1/12 Friday

Front squat 5×4 77-80% primary

Power snatch 5×3 50-60% speed training primary

Rdl 3×8-10

Bench press 5×8

Leg raise 3×15-20

1/13 Saturday

Snatch 95% 2×1, 85% 1×2 primary

Clean and jerk 88% 2×2 primary

Snatch pull 3×3 100%

Snatch grip military press 5×5 heavy

Overhead tricep extension with barbell 3×15-20

Box jumps 3×3

1/14 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