WEEK OF 3/20-3/26

Monday –3/21 1) Clean Grip Snatch 4×2 65-75% 2) Snatch Pull off platform 90% 3×3 3) Snatch Deadlift Max 4) Snatch Pull 80% 3×3 5) Behind the Neck Snatch Grip Pullup 3×5-15 use weight if possible

WEEK OF 3/13-3/19

Monday –3/14 1) No Hook Grip/No Feet Snatch (Don’t move feet) 5×2 65-70% 2) Snatch Pull with 3 sec. Pause at knee 90% 3×3 3) Snatch Deadlift 3×5 110% (% of snatch) 4) Snatch

WEEK OF 3/6-3/12

AWESOME performances yesterday! Everybody medaled at the St. Patty’s Day meet!  Great job to Ariel, Joanne, David, Andrea, and Nicole! Monday –3/7 1) No Hook Grip/No Feet Snatch (Don’t move

UPCOMING EVENTS!

Don’t forget we have a members only meet on Friday, April 1st. OUTLAW WAY SEMINAR is on April 23-24. Also, we have an in-house USAW sanctioned meet at VBC May

WEEK OF 2/28-3/5

Thanks for your hardwork, everyone!  Last Thursday was a blast! Lots of great lifting and energy! Let’s support our competitive lifters this Saturday, March 5th, as they travel to the

WEEK OF 2/21-2/26

Thursday we test!  The gym will be closed on Thursday from 7-8pm.  So, you can test before 7 or after 8.  Just maxing on snatch and clean & jerk, so

Prone Bench Row Use Dumbbell or Barbell

[youtube]https://youtu.be/iIS0bD3uFoM[/youtube]

WEEK OF 2/14-2/20

Monday –2/15 1) Back Squat (Warmup) 40% 2×10 2) Back Squat Dip 120-140% 3×3, 3) Back Squat Max, 85% 2×3 4) High Hang Power Clean Max,  85% 2×2 (% of

Depth Jump and Rounded Back Deadlift Demo

[youtube]https://youtu.be/MuYaniA7Cno[/youtube][youtube]https://youtu.be/kV73sWu_QEQ[/youtube]

WEEK OF 2/7-2/13

Monday –2/8 1) Snatch 92-95%x2, 85% 2×2, 88%x3 2) Snatch Deadlift+Pull off platform (% of Snatch)  105-115% 3×2+1 3) Jerk Grip Overhead Squat 3×5 40-60% (% of Jerk) 4) Behind The Neck Snatch