MEMBERS ONLY MEET!

We are having a members only meet on January 15th.

WEEK OF 12/27-1/2/16

Monday –12/28 1) Clean and Jerk 90% 3×2+1 2) Clean Pull110%-120% 3×3 3) Overhead Squat with Jerk Grip 25-60% (of Jerk Max) 3×3 4) Hyper extension 3×10 with weight Tuesday

WEEK OF 12/20-12/26

Monday –12/21 1) Back Squat  max, 80%x6, 85%x4, 90%x3 2) Jump Squat with bar 3×5 3) Power Clean w/ 3 sec. pause. 85-90% 3×3 4) Military Press 3×5 heavier than

VBC MEETING

COME JOIN US THIS FRIDAY EVENING AS WE DISCUSS 2016 PLANS FOR VENICE BARBELL!

WEEK OF 12/13-12/19

Monday –12/14 1) Back Squat 3 rep max, 80%x5, 85%x3, 90%x2 2) Back Squat Dip 3×3 120-140% 3) Power Clean w/ 3 sec. pause. 85-90% 3×2 4) Military Press 3×6-8

CONGRATS TO JEREMY AND ARIEL!

      CONGRATS TO JEREMY AND  ARIEL ON THEIR PERFORMANCES AT THE 2015 AMERICAN OPEN!

WEEK OF 12/6-12/12

Monday –12/7 1) Back Squat 5 rep max, 75%x7, 80%x5, 85%x3 2) Back Squat Dip 3×3 120-140% 3) Power Clean w/ 3 sec. pause. 80-90% 3×2 4) Military Press 3×10 Tuesday

WEEK OF 11/29-12/5

Monday –11/30 1) Back Squat 5×7 75-80% 2) Back Squat with 3 sec. Pause in Bottom 3×3 50-60% 3) Power Clean w/ Power Jerk 90% x1, 85% 2×2 4) Hyper extension 3×10

Happy Thanksgiving!

Have a happy Thanksgiving!  

WEEK OF 11/22-11/28

Monday –11/23 1) Back Squat 5×7 70-75% 2) Back Squat with 3 sec. Pause in Bottom 3×3 50-60% 3) Power Clean w/ Power Jerk 85% x1, 80% 2×2 4) Hyper extension 3×10