Sign Up for USA Weightlifting Membership and Chikara Meet on March 5th

https://webpoint.usaweightlifting.org/ http://www.chikarasport.com/spdo-7

WEEK OF 1/31-2/6

Monday –2/1 1) Snatch 90%x2, 80% 2×2, 90%x2 2) Snatch Pull 105-115% 3×3 3) Snatch Deadlift Max 4) Snatch Pull 80% 3×3 5) Behind The Neck Snatch Grip Push Press 3×3 Heavy Tuesday –

SIGNUP LINK FOR MARCH 5TH CHIKARA MEET

I’d like to take 5-10 VBC lifters! Sign up before the meet fills up. http://www.chikarasport.com/spdo-7

2016 VBC COMPETITION SCHEDULE

2016 VBC SCHEDULE March 5 Chikara St. Patty’s Day April 1 Members Only Meet April 23-24 Outlaw Training Camp at Venice location May 7 VBC (USAW sanctioned) in house meet

WEEK OF 1/24-1/30

Monday –1/25 1) Power Clean (with 3 sec. pause at shin)+Front Squat (with 3 sec. pause at bottom) 80% 3×3+5 2) Clean Pull (with 3 sec. pause at shin off platform)

LOOKING FORWARD TO AN EXCITING 2016 FOR VBC!

We are looking forward to an exciting 2016 with several competitions lined up. Our next competition is March 5th, the Chikara St. Patrick’s Day Meet. TRAIN HARD AND STAY MOTIVATED!

MEMBERS MEET

THANKS EVERYBODY WHO CAME OUT TO OUR MEMBERS ONLY MEET ON FRIDAY. IT WAS ALOT OF FUN! THERE WAS GREAT ENERGY AND ALOT OF RECORDS BROKEN! LOOK FORWARD TO DOING

WEEK OF 1/17-1/23

Monday –1/18 1) Power Clean (with 3 sec. pause at shin)+Front Squat (with 3 sec. pause at bottom) 75-80% 3×3+3 2) Clean Pull (with 3 sec. pause at shin off platform)

WEEK OF 1/10/16-1/16/16

MEMBERS ONLY MEET FRIDAY, 1/15/16, @6PM Monday –1/11 1) Snatch Max, 85%2×2 2) Snatch Pull 100% 3×3 3) Front Squat Max, 85% 2×2 4) Situp 3×25-50 Tuesday – 1/12 1)Power

WEEK OF 1/3-1/9

Monday –1/4 1) Snatch Max, 85%x2,95%x1 2) Back Squat Max, 85%x2, 95%x1 3) Jerk Max, 85%2×2 4) Hyper extension 3×6 with weight more than last week Tuesday – 1/5 1)