11/8/15-11/14/15 THOSE NOT COMPETING IN VBC HOLIDAY CLASSIC

Monday –11/2

1) Hang Power Snatch 3×5 70-75%

2) Snatch Deadlift off Platform 5×10 65-75%

3) Single Leg Squat with Barbell 3×10 each leg (off bench)

4) Dumbbell Bench Press 5×8

Tuesday – 11/3

1) Bear Complex  (work up to max), back off 3×1

2) Clean pull off block 90% 3×5

3) Box Jumps 3×6

4) Dips 5×10

Thursday – 11/5

1) Snatch+Overhead Squat 75% 5×2+1

2) Hang Muscle Snatch 3×5 (light)

3) Back Squat Bodyweight as many reps as possible, 65% 2×20

4) Good Morning 3×10

Friday – 11/6

1) Power Clean and Jerk 80% 3×2

2) Clean Pull off block 100% 3×5

3) Bounding 5×5

4) Dumbbell Military Press

5) Dumbbell Row 5×10

Saturday-11/7

Come watch the VBC HOLIDAY CLASSIC!

Then do Bodybuilding-Self Training