CONGRATS TO ARIEL SANDOVAL!

CONGRATS TO ARIEL SANDOVAL! HE QUALIFIED FOR THE AMERICAN OPEN!

WEEK OF 10/18-10/24

Monday –10/19 1) Clean and Jerk (1 jerk) 2 rep max, -10-20 kilos 3×2 2) Clean Pull 105-115% 3×3 3) Clean Deadlift 3 rep max,- 20 kilos 2×3 4) Seated Good Morning 3×8 Tuesday –

SIGNUP FOR VBC HOLIDAY CLASSIC

Here is the link to signup for the VBC Holiday Classic on November 14th.   You must be a USAW member to compete: https://www.eventbrite.com/e/vbc-holiday-classic-tickets-18980562373

WEEK OF 10/11-10/16

Monday –10/11 1) Clean and Jerk (1 jerk) 3 rep max, -20 kilos 2×3 2) Clean Pull 100-110% 3×3 3) Clean Deadlift 5 rep max,- 20 kilos 2×5 4) Seated Good Morning 3×8 Tuesday

Seminar

Our weightlifting seminar is October 10th, taught by Josh Squyres. Cost is $100 and $50 for current VBC members. Go to: https://docs.google.com/forms/d/1VOdv0-ezyD022KeQfmCbdTIDo9ItoeHCAhoY4ydYvB0/viewform to reserve your spot now or email us

WEEK OF 10/4-10/10

Monday –10/5 1) High Hang Snatch 70% 3×3 2) Snatch 85% 5×2 3) Snatch Pull (3 Second Pause off Platform) 85%3×3 4) Snatch Pull 105-110% 3×3 Tuesday – 10/6 1) Back Squat 85% 6×5

WEIGHTLIFTING MEET NOVEMBER 14

WE ARE EXCITED TO ANNOUNCE WE ARE HOLDING OUR FIRST USAW SANCTIONED MEET ON NOVEMBER 14th.  DETAILS TO COME!

WEEK OF 9/27-10/3

Monday –9/28 1) High Hang Snatch 65% 3×5 2) Snatch 80% 5×3 3) Snatch Pull (3 Second Pause off Platform) 80%3×3 4) Snatch Pull 100% 5×3 Tuesday – 9/29 1) Back Squat with Close

MAX OUT NIGHT

THANKS EVERYBODY FOR A GREAT MAX OUT NIGHT ON THURSDAY!  ALOT OF NEW PRs! Let’s cheer our guys on at CHIKARA this coming Saturday, Sean, Ariel, Graeme, and Jeremy!!!

WEEK OF 9/20-9/27

CHIKARA COMPETITORS REST ON TUESDAY AND THURSDAY. MONDAY: Snatch 90% 3×1, Clean and Jerk 80% 2×1, Snatch Pull 80% 2×2, Back Squat: 80% 5×5 WEDNESDAY: Snatch 60% 2×2, Clean and