week 54
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VasFit Facebook Group
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This program is designed for intermediate-level weightlifters.
We encourage you to post videos of the lifts marked in RED on the Facebook group above or tag them on facebook with #VasFit.
Use the group to ask any questions or seek any weightlifting advice.
If you have any questions, email me at yashakahn@gmail.com, or contact me or Vasily through facebook messenger.
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Sets & RepsVideo demo
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Daily warm-uphttp://www.youtube.com/watch?v=CRu1KKxoDdU-
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DAY 1Welcome to week 54. This is the 7th week in the base phase, and will demand power and strength. We're squatting 3 times this week and will test the back squat on the last day. The technique work will be focused around the second and third phases of the lift (pull after contact and pull under). If you have any problems in execution or don't know exactly what you should be doing - let us know. The priority days this week are 1, 4, and 5. In this first day, we'll be snatching and cleaning without contact. make these feel good at light weight before increasing to the assigned working weight.
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Wall Squats 4(10)Wall SquatsHands behind head, toes touching wall while facing the wall, feet in front squat width - squat without falling backwards by spreading knees wide.
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Snatch without contact 3(3)70%, 2(1)75%
Snatch without contact
Start the snatch without contact as you would the snatch. Pull the bar to the chest without allowing any contact, and pull under.
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Clean without contact 3(3)70%, 2(1)75% CleanStart in a tight position with chest vertical, and arms and traps stretched down to the bar, with your chest as high as can be. Balance should be over the midfoot (or a bit closer to the heel). pull the bar up until the ankles, knees, and hips are straight, and shoulders touch the ears, but don't let the bar touch the thigh/hip. Punch your elbows under and up, while moving the feet out (using the height of the heel from the pull). The catch should be with a raised chest, elbows, and chin. As you stand up, keep the chest, chin, and elbows raised throughout the front squat.
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Push press 4(3)65% Push pressFeet should be in the jerk position (closer than the catch of the clean). Make sure the shoulders, chin, and diaphragm is raised. as you dip, Knees should go out, and hips should go back as far as the knees move forward. Drive the bar up. When the bar leaves the shoulders, you should be fully extended (ankles, knees, and hips). As the bar passes the forehead, push the bar back with the arms, and at the same time come down from the extended ankles. Try to time the lockout with the heels hitting the platform. The finish should be with shoulders raised, and shouldblades locked together.
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High hang Snatch pulls to the chest 4(5)70%
High-Hang snatch pull
Lift the bar to the hip, then lower it a few inches. Explode up with a jumping motion. If you start each rep balanced on the midfoot - the weight, and you have nowhere to go but up. Avoid falling forward onto your toes at all costs. Make this a powerfull pull using legs, back, traps, calves, and shoulders.
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Back raises 4(10) Back raisesYou can do this without weight, with a bar on the shoulders, or in hand. Climb into the back raise device (gymnastics horse/GHR machine), pick up the weight (if you want to use a bar, place it on the traps, a bit below the neck. Keeping the legs straight or nearly straight, and back arched, move up and down, bending at the hip.
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Abs 5(20) Select an ab exercise you haven't done in over a week and perform the required sets/reps.
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DAY 2Today is a strength day. On the back squats focus on not allowing the hips to move back at all as you stand up, and keeping your chest tall and proud throughout the lift. Don't do any more back squats than assigned as we'll be testing the back squat in a few days. Use whatever weight feels right on the good mornings and seated presses. If you're ready to go heavy - go for it. If not - then just get a good pump.
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Back squats 2(3)80%, 2(2)90% Back squatBase these off of your best back squat. Make very rep perfect. Look directly forward the entire time. Keep the chest raised, and maintain balance over the mid foot. You should be feeling the legs working the whole time. If you don't, and are feeling general hip and back discomfort instead - let us know.
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Good mornings 4(8)
Good mornings
Keep knees nearly straight. Try to always look at the wall in front of you. Go down slowly, come up quickly.
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Seated press 5(4) Seated PressEither power clean the weight to the shoulders or take the weight from the rack. Sit down on a sturdy bench, inflate the chest, raise the shoulders, and press. As the bar passes the forehead, push the bar back, so it ends up slightly behind the head. The finish should be with shoulders raised, and shoulder blades locked together.
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box jumps 4(7)
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Stretch
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DAY 3Today we work from the blocks. Stretch your bodies up as high as you can before lifting the bar off the blocks, explode and snap under. If you start correctly these should be quick and easy.
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Snatch from blocks 2(2)70%, 1(2)75%, 1(2)80%, 1(1)85%, 2(1)90%
Snatch from blocks
On the setup, start with the weight on the mid foot, back arched, knees wide, and shins perpendicular to the platform. Now snatch.
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Clean from blocks 2(2)70%, 1(2)75%, 1(2)80%, 1(2)85%
Clean from blocks
The purpose of cleans form blocks is to take the momentum generated in the first part of the pull out, forcing the remainder of the pull and the catch to be that much stronger. Start with the bar at the knee, back tight and fully arched so that the chest is parallel to the wall in front of you. Make sure that the shins are perpendicular to the floor. pull up, and quickly pull into the catch position (not down, but directly to the bar so it ends up on the shoulder).
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Clean deadlift until the knees (touch and go) + full pull 4(3+1)100% Clean deadliftStart as you would with a clean pull, pull the bar until the point of contact, and without pulling any further, lower the bar. All positions in the clean deadlift should be the same as they would be in the clean pull and clean.
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Clean pullIf you start this lift correctly, there is little that can go wrong. The few things to take into account: start with the hips at a height from which when the lift starts, the hips raise at the same speed as the shoulders. If the hips move faster for the first few inches than the shoulders, bring the hips up a few inches in the starting position. And - arch the mid-back to get the chest as vertical as possible.
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Back raises 4(10)Back raisesYou can do this without weight, with a bar on the shoulders, or in hand. Climb into the back raise device (gymnastics horse/GHR machine), pick up the weight (if you want to use a bar, place it on the traps, a bit below the neck. Keeping the legs straight or nearly straight, and back arched, move up and down, bending at the hip.
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Abs 5(20) Select an ab exercise you haven't done in over a week and perform the required sets/reps.
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DAY 4Today's a strength day. The main exercise today is the front squat + Jerk. The chest and chin must remain high throughout this exercise. The position of the upper body should be the same whether you're front squatting, catching the clean, or jerking. Focus on only allowing yourself to be in this strong position.
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Muscle snatch + OHS 4(2+2)
Muscle snatch
The point of this exercise is to turn on all the muscles used in the snatch. We're not using heavy weight here, so focus on making every moment perfect. The pull of the muscle snatch should be as high as you can get it, with every muscle involved in the pull working to it's maximum height.
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OHS – Overhead squat
Keep the shoulders raised and shoulder blades locked throughout the OHS. Your shoulders should be so flexed that they maintain the angle between the arms and the torso enough so that If someone was to push the bar forward or pull it back, it would move your entire body instead of just the bar.
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Front squats + jerk 2(2+2)70%, 2(1+1)80%, 1(1+1)85%, 2(1+1)90% Front squatBefore lifting the bar from the rack, raise the diaphragm, inhale all the way. Set up like you're demonstrating perfect technique every time. drive the elbows, chin, chest and shoulders up as you start squatting up. make these perfect so that your body repeats the same movement in the clean
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JerkThe chest, chin, and diaphragm should already be raised before you're ready to jerk (and should have been thoughout the front squat). Dip down, moving knees diagonally out and forward and the hips as far back as the knees move forward. Drive the bar up with the legs, calves, and shoulders. As soon as the bar passes the forehead, punch yourself and the bar into the receiving position. In the receiving position you should feel quads and traps working.
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Snatch deadlift to the hip (touch and go) + full pull 4(3+1)95%
Snatch deadlift
Pull the weight to the hip without making contact, bring it back to the floor while staying in the strong snatch pull position, touch the platform, and go back up. You should feel the legs and back working. Keep the knees out and chest up.
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Snatch pullFocus on keeping the bar close, and firing the traps up at the same time as the knees straighten. The finish position should be with elbows above wrists, elbows pointing sideways, not back; your torso should be completely vertical, knees and hip completely extended. Every muscle that could help the bar go up, should.
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bodybuilding 15 minutesSelect 2 bodybuilding exercises you haven't done in over a week and have a pump session.
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StretchStretch and massage the quads, hamstrings, glutes, and lower back.
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DAY 5Today is a strength day. And, today we max out. Chest high, knees out, collect the PRs you've earned.
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Back sqats maxout Back squatMake very rep perfect. Look directly forward the entire time. Keep the chest raised, and maintain balance over the mid foot. You should be feeling the legs working the whole time. If you don't, and are feeling general hip and back discomfort instead - let us know.
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Snatch press from squat 5(4)
Snatch press from squat
The entire time, keep the back arched and legs flexed. We are building strength for the catch, and should only build it in a strong position. The finish should be with traps raised, shoulder blades locked together.
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Bench press 5(4)Don't use a heavy weight - just enough to make you work.
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Cardio 15 minutesRun, swim, bike, or row as far as you can in 15 minutes.
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Box jumps 4(10)Use a box of any height. Jump onto from a low starting position, and land with hips as high as possible.
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Stretch10 minutesstretch out the legs and lower back.
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week 54