I was doing VWC three days week at first, but my strength started lacking and I was getting worn out a bit even with back-off weeks. So I changed it up mid February from an every-other-day strength+VWC program to a Monday, Tuesday, Thursday, Friday (S, VWC,S, VWC) split. After that, I didn’t need to have a back-off VWC session, and progressed much faster. Current program follows:
Monday:
(Heavy, Low Rep)
A-1: 4×3+ Double Clean & Press (70’s)
A-2: 4×3+ Neutral Grip Pull-Ups
B-1: 4×5+ Racked Kick-Stand Lunges (53’s,L&R)
B-2: 4×10+ Double Swings (70’s)
(A-1, one minute break, A-2, one minute break, A-1, etc…)
Thursday:
(Medium, High Rep)
A-1: 4×5+ Clean & Press (70)
A-2: 4×8+ Jacknife Neutral Grip Pull-Ups
B-1: 3×30+ Hindu Squats
B-2: 3×12+ Snatches (53,L&R)
(A-1, one minute break, A-2, one minute break, A-1, etc…)
Tuesday & Friday:
5 Minutes TGU
3×5+ Assisted Pistols (L&R)
VWC
Wednesday, Saturday, Sunday: OFF
*3×12 = sets x reps
* + = these are starting points.
Changes I’ve noticed from consistently doing VWC:
1) Sharper snatch form (more crisp lockout, hands much tougher)
2) More flexible shoulders…I couldn’t do an overhead squat before, now I can.
3) I don’t get out of breath, and if I do I’m recovered within 30 secs tops.
4) I’ve put on muscle mass throughout my body (especially my back and arms)
5) Sharper, more explosive hip-snap in all movements.
6) Gained 12 lbs, but had to buy smaller jeans;)
In short, I’m digging this program. And, yes, I’ll be writing a review;) Happy training!!!
