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