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  • Zach Morman

10/19/2020 - 10/25/2020

Updated: 5 days ago

Weekly Announcements

IMPORTANT!

Gym will be closed from Thursday (10/22) 12pm until Sunday (10/25) for gym renovations and painting.


-Please check email (10/20) for more explanation.

-At home workouts provided below.


-Saturday "Field Day" 9 am at School field across from the gym! Register on Pike 13.

BEFORE WEDNESDAY (10/21) NIGHT!

PLEASE get your shoes, belts, notebooks, protein, ropes, and ANYTHING EXTRA you have in the front of the gym. Please take anything you store at the gym home.

*ANYTHING LEFT WILL BE BOXED UP AND SET OUT MONDAY the 26th and DONATED Tues the 26th!


*Please go to https://www.vickeryathletics.com/re-opening-procedures to read more about testing positive for covid or first hand exposures.

Monday

4 Sets

A1) 10/leg Back Rack Split Squat @2110

*rear foot on 4-6" plates

R60s

A2) 8-10 UB Reps of Strict Pull Up

Scales: UB Reps > 4-6 UB Reps > 6 Negatives > 6 Negative Assists

R60s

+

3 Sets

B1) 10 Front Squat @31X0

R60s

B2) 10/side Chainsaw Row @20X2

R60s

+

C) 8min Amrap

2-4-6-8-10-12...keep adding 2 reps per round

Alternating Heavy KB Gorilla Rows

*5 cal on AB/Row between each round


rest 3mins


8min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round

Kipping Toes to Bar

*5 Burpees between each round

TUESDAY

3 Sets

A1) 10 Deadlifts @3131

R60

A2) 5 reps per knee Half Kneeling Barbell Press

R60

+

4 Sets

B1) 10/leg Split Stance RDL @3111*

*Front toe elevated on 15lb plate

R60s

B2) 12/side SA DB PP @ 31X0*

*Explosive tempo on the way UP - slow

controlled lowering to the shoulder in 3sec

before initiating next repetition.

+

C) 85% Effort:

27-21-15

Strict Dips

*200m Run Between Sets

*Scale to Hand Release Push Ups


R3min


21-15-9

Row Cals

40-30-20

Anchored Feet Sit Ups

WEDNESDAY

3 Sets

A1) 10-12 HG DB Bench Press @31X0

R60s

A2) 10-12 Bent Over Barbell Row @30X1

R60s

+

3 Sets

B1) 10-12 Strict Dips @2020

R60s

B2) 14reps Body Row @30X0

R60s

+

C) 15min

30sec Bent Hollow Hold

3 Wall Walks

6 Strict Pull Ups

9 Deficit DB Push Ups

30sec Dual KB Front Rack Hold

THURSDAY

ONLY 5:45AM CLASS TOFDAY!

ALL OTHER CLASSES ARE CANCELLED DUE TO PAINTING!


At Home Programming

5 Sets

A1) 12 Good Mornings/RDL @3211* *weight in any way if form is good. Otherwise just do tempo really well. R45 A2) 16- 24 Suitcase Long Walking Lunge Steps

*Rep range here is if you have any form of weight at home.

https://www.youtube.com/watch?v=UBedmngzulY R45

+

4 Sets B1) 20 Frog Hip Bridge with 30sec Hold on Last Rep

R45

B2) 10-20 reps of 1-1/14 Squats*

*Rep Range is if you can find any weight.

https://www.youtube.com/watch?v=Gtis2crr5qg

+

C) 18min Amrap

30sec Side Plank Left

8 burpees

12 Star Jumps

9 Tuck Jumps

30sec Side Plank Right



5:45am in Gym Program

4 Sets

A1) 10 Snatch Grip RDL @ 3110;

R60s

A2) 16 Suitcase Long Step Walking Lunge @30X0

R60s

+

3 Sets

B1) 10 Barbell Hip Thrust @20X2

R60s

B2) 10 Goblet 1-1/4 Squat @2111

R60s

+

C) Every 5mins x 4 sets

30sec Side Plank

18/15 Cal Row/AB

12 KBS (70/53)

9 Box Jumps (24/20)

30sec Side Plank (opposite side)

FRIDAY

ALL CLASSES ARE CANCELLED DUE TO PAINTING!


At Home Programming

5 Sets

A1) 40 sec of Quadruped Controlled Shoulder Taps

https://www.youtube.com/watch?v=RUjjKrORHpI

R45

A2) 10-15 Body Weight Tricep Extensions

https://www.youtube.com/watch?v=VYgVTinbx_A

R45s

A3) 20 Prone Lat Pulldowns

https://www.youtube.com/watch?v=HB3rOel1eKU

R45s

+

C) 12 minute AMRAP

1-3-5..

.2-6-10...

3-9-15...

4-12-20...etc.

Wall Walks

Burpees

Suitcases


*Start with

1 Wall Walk

3 Burpees

5 Suit Cases

…and then increase reps each round using the scheme above

*Always add one more to Wall Walks, three more to burpees, and 5 more to Suitcases

Scales

Wall Walks => Box Walks (raised feet walk backs) -> HR Pushups



Programming if gym was Open

4 Sets

A1) 10/arm Tall Kneeling Filly Press @2111

R60-75s

A2) 8-10 Rep Close Grip Low Barbell Pushups @3011

R60-75s

A3) 12 Supinated Seated Bicep Curl @ 3111

R60-75s

+

C) 3 Sets

20 Banded Push Ups

10-18 UB Toes to Rings

10 Dumbbell Hammer Curls

10-18 UB Suitcases

20 Banded Upright Rows

-rest as needed between movements and sets

SATURDAY

In gym classes cancelled. Field day workout at 9 am.


Saturday "Field Day" 9 am at School field across from the gym! Register on Pike 13.


Programming.............tbd..........



At Home Programming

30min Running Clock

Min 0-10

Emom 10min

9-12 Burpees

+

Min 10-20

10 Min Amrap

10 Airsquats

10 Side Plank Switch

https://www.youtube.com/watch?v=9MQRWzikWVk

+

Min 20-30

Amrap Steady Run



Sunday Open Gym

THIS SUNDAY WE ARE CLOSED DUE TO PAINTING!


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