Weekly Announcements
1) New Programming Cycle: 1/10/20222 - 3/5/2022
- 8 minute Program cycle Explanation Video and 7 Week Program Skeleton
2) The LifeStyle Plan starts Jan 10th
-32 of our members are officially beginning the year off with big lifestyle and nutrition changes. They are on a 60 days journey that now over 100 people (at least in the US) have taken over the past year between group sessions and individuals outside of Vickery.
-In 2021 the participants of The LifeStyle plan have lost a combined 878 pounds of bodyfat. Not ALL weight, but JUST bodyfat weight.
-Make sure to encourage current participants, specially if you have already don't The LifeStyle Plan (successfully)
3) VA Tiger Hoodies (PreOrdered)
-Will be in by Friday and laid out and labeled for y'all to take.
-Your account will be charged if you preordered one when they get in.
MONDAY
A) EMOM x 9min
Min 1: 10/side Crab Bridge Reach Overs
Min 2: 30sec of Scapula Pullups
Min 3: 40sec of Db/Kb Seesaw Press
+
B) EMOM x 20min
Min 1: 1-3 Wall Walks
Min 2: 10 Strict Pullups > 5-7 Strict Pullups > 3 Negatives > 30sec of Babell Chest to Bar
+
C) 10min AMRAP
50 RKBS (70/53)
20 Push Ups > Incline Hands
TUESDAY
A) In 17min Perform following sets of Back Squat
2-3 sets of 10 Warm Up/Building Back Squat
3x10 Working Back Sqaut *
Resting ~2min between working sets
*WRITE DOWN YOUR NUMBERS!
**This first week: Try to find a working weight that you can get 10 reps successfully for all 3 working sets.
***Weight Progression Explanation: The goal of this is each week to achieve 3 sets of 10 reps of heavy back squat w/out big pauses in your sets. If you can do that, then you get to go up 5-7% for the next week. If adding that weight makes it too hard to do 3 sets of 10 quality reps. Then stay at that weight again for the following week. As soon as you can get 3 sets of 10 Back Squats at your new weight, then you will once again add 5-7% and repeat the process every Tuesday for 7 weeks.
If you miss week, then pick back up where you left off.
DO NOT add weight without achieving that weeks weight for 3sets of 10reps. Which means some weeks you might be stuck on something like this 1 set of 10, 1 set of 9, 1 set of 7 for your working sets.... this means you do not add weight for the next week.
SCALING: If you are like me a heavy ten of back squats is not in the books. You NEED to be able to go heavy to make this work. Otherwise it is silly. Scaling could be for many reasons, check with a coach if you have questions if you scale.
In almost every case the Bulgarian Split Squat done with 3x8/leg with a back racked bbell is the best possible scale to build muscle, rehab imbalances, and to work on range of motion.
B) 26min Amrap w/ a Partner
*Split reps evenly
20 Suitcases
40 Burpees
20 Suitcases
60 Airsquat
40 Burpeee
20 Suitcases
80 Box Jump Step Down
60 Airsquat
40 Burpeee
20 Suitcases
100 Calorie Row
80 Box Jump Step Down
60 Airsquat
40 Burpeee
20 Suitcases
WEDNESDAY
A) 4 Rounds for Quality in 12min
14 Supinated Standing Curls
10/side Side Bridge Hip Taps
+
B) 4 Rounds for Quality in 12min
12 Superman to Prisoner (weighted if possible)
12-15 Bodyweight Tricep Extensions
+
C) Every 4min x 6 sets (24min)
18/14 Cal AB @95% Effort (60sec cap)
Immediately into...
20 UB Star Jumps
THURSDAY
A) 20min AMRAP Single Unders
Every 4min Stop and Perform...
10/leg Russian Box Step Ups
10/side Deficit Calf Raise
10 Total Primal Shoot Throughs
+
B) 25min AMRAP
400m Run
100 Single Unders
30 Primal Hold Shoulder Taps
100 Single Unders
450/400m Row
FRIDAY
A) In 15min Perform following sets of Push Press
2 to 3 sets of 10 Warm Up/Building
3x10 Working Push Press *
Resting ~2min between working sets
*WRITE DOWN YOUR NUMBERS!
*Same exact directions as back squat on Tuesday
SCALING: Bbell Strict Press then to DB Strict Press
+
B) 8-10min Hang Full Clean Tech
+
C) EMOM x 20min
Build to Challenging Hang Full Clean + Front Squat
Saturday
A) EMOM x 35min
Min 1: 12 Push Ups
Min 2: 40 DU > JJ
Min 3: 15 Slamballs
Min 4: 100m Run
Min 5: 45sec Bottom of a Squat
SUNDAY SPECIALITY CLASS
Jan 16th - Arms w/ Stefan
Upcoming Sundays
Jan 23rd - Snatch Lifting Day w/ Wes
Jan 30th - Conditioning w/ Lara