Week of 6/24/13

Brittany – VBC’s first national level weightlifter! 

Testing Week!

Monday – high volume/intensity in full lifts (or hang) and back squats. 

1) EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

2) 1 Rep Max Strict Press

3) 1 Rep Max Push Press


Tuesday – High volume and heaviest possible from hang, blocks, pause. Additional Pull and Press work.

1) EMOTM for 5 minutes – 2 Hang Squat Cleans @ 70%

2) 1 Rep Max Back Squat


Thursday – POWER day (and more squatting)

1. 1 Rep Max Jerk

2.1 Rep Max Deadlift


Saturday – VBC Sessions with Coach Derrick Johnson

 1. MAX OUT DAY!!!! (For most athletes)

2. Additional volume technique work will be advised by Coach Derrick.


Sunday – VBC Session with Coach Derrick Johnson

1. Make up any of the weeks work that you might have missed as well as technique work per coach’s suggestion. Make sure to get your squats in a make at least a few high percentage attempts in each lift. Additional technique work will be advised by Coach Derrick. 

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