Updated: Nov 1, 2020
IMPORTANT Gym Procedure Info
(Updated for Friday 10/30)
The flooring upfront will most likely start Friday and last till Sunday.... which means GO TO THE BATHROOM before coming to the gym. We will have NO access to the front of the gym through the weekend. Not even for emergences.
PLEASE tune back in and read the following procedures DAILY this week.
After the floor dries over the weekend we just have a few clean up jobs and couple small details and the gym will be done with its facelift! Thanks for sticking through
Friday Renovation Procedure
1) DO NOT park in the front parking lot ALL this week.
2) Please come in the back garage door in alley way.
- Afternoon class please wait in alley/ field area to be called in by coach (530/645pm)
3) Leave out the back garage as you normally would.
4) ONLY go up front if you need to use the bathroom. No Showers or changing.
5) We will use sanitizer tomorrow instead of handwashing.
6) Workers have the right away. If they are walking through, make room for them. They are the Lords and Ladies of this land now.
7) If there is paint that looks new. It is. Don't touch it. Or really anything that looks new.
*Please go to https://www.vickeryathletics.com/re-opening-procedures to read more about testing positive for covid or first hand exposures.
A1) 20 Alternating Front Rack Drop Lunge
A2) 10 Chin Ups @ 2111
Scale Progression: Unbroken w/ tempo > UB no tempo > 5-7 UB > 7-10 Banded
B1) 10 Heavy Goblet Sq w/ Squat Band @3111
B2) 12 Pronated to Supinated DB/KB Bent Over Rows
C) 14min Amrap
6 Medball Cleans
14 Medball Walking Lunge
A1) 10-12 Snatch Grip RDL @ 3111
A2) 8-10 Barbell Z Press @3021
B1) 8/leg Split Stance RDL @3110
B2 )16-20 Alternating DB Arnold Press @2111
C) 15min Amrap
L Sit DB Lift Overs (R and L = 1)
*1 TGU Each Arm btwn Sets
A1)10-12 Incline Close Grip Bench Press @31X0
A2)10 Single Arm DB Tripod Row @20X2
B1) 12/arm Single Arm Dumbbell Bench Press @31X0
B2) 10 Lean Away Strict Ring Pull Up @40X0
C) 5 Rounds
20sec per side Single Arm Plank
12 Pronated Body Rows
12 Diamond Pushups
A1)12 Frog Stance DL @31x1
A2) 10/leg KB/DB Front Rack Deficit Split Squats @ 2110
A3) 16-20 Alternating Goblet Cossack Sq
C) Every 10min x 2 Sets
12 DB Fr Sq (50/35)
10 Devils Press
12 DB Fr Sq
*DB all the same weight
A1) 10/arm Farmers Press @20x1
A2) Max Effort Set of Weighted Pushups
A3) 20 Alternating Supinated DB Curls @30x1
B) 6 Sets (3 each) Alternating w/ a Partner
10 Alt KB Gorllia Rows (70/53)
10 Dual KB Sumo DL (70/53)
C) 3 RFT
60 Bicycle Crunch
12/side Tricep Kickbacks
10 KB/DB Hang Snatch
10/10 KB/DB Pushpress
Max KB/DB Thrusters
Closed for Renovations