THANKS EVERYBODY! VBC HOLIDAY CLASSIC WAS GREAT!

Thanks to everybody who made the VBC Holiday classic a success! The athletes and the volunteers all did a superb job! We plan on having more competitions at Paradiso-bigger and

WEEK OF 11/15/15-11/21/15

Monday –11/16 1) Hang Power Snatch From Shin (3 second descent) 5×5 70-75% 2) Snatch Deadlift off Platform x10 75-80% (% of snatch) 3) Drop Snatch 5×3 70-80% (% of snatch) 4) Behind

VBC HOLIDAY CLASSIC THIS SATURDAY!

COME OUT TO THE MEET THIS SATURDAY, 11/14! WOMEN LIFT AT 10AM. MEN LIFT AT 12:30PM.

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

11/8-11/14 Those Competing in VBC Holiday Classic

Monday 11/9/15 1)Snatch 90% 3×1 2) Clean and Jerk 80% 3×2 3) Front Squat Max, 8% 2×2 Wednesday 11/11/15 1)Snatch 60% 3×2 2)Clean and Jerk 50% 3×2 3)Back Squat 70%

LET’S EAT!

It’s doughnut time again! Come join us on Thursday for our regular max out nights! We’ll meet at the Venice location this week at 7!

WAY TO GO!

Congrats to our power couple, The Suddells! They really fought hard at the crossfit weightlifting competition at Waxman’s.

WEEK OF 11/1-11/7

Monday –11/2 1) Back Squat Max, 90% 2×2 2) Power Snatch 85%x1, 80% 2×2 3) Power Clean 85%x1, 80% 2×2 4) Hyperextension 3×10 with weight Tuesday – 11/3 1) Snatch 80% 3X2

VBC HOLIDAY CLASSIC SIGNUP!

The meet is November 14th. You must be a USAW member to participate. https://www.eventbrite.com/e/vbc-holiday-classic-tickets-18980562373 http://www.usaweightlifting.org

WEEK OF 10/25-10/31

Monday –10/26 1) Clean and Jerk (1 jerk) 2 rep max (try to add weight-at least 5 lbs. from last week, -10-20 kilos 3×2 2) Clean Pull 105-120% 3×3 3) Clean Deadlift 2 rep max,-