Weekly Announcements
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.
Monday
4 Sets
A1) 20 Alternating Front Rack Drop Lunge
R60
A2) 10 Chin Ups @ 2111
Scale Progression: Unbroken w/ tempo > UB no tempo > 5-7 UB > 7-10 Banded
R60
+
3 Sets
B1) 10 Heavy Goblet Sq w/ Squat Band @3111
R60
B2) 12 Pronated to Supinated DB/KB Bent Over Rows
R60
+
C) 14min Amrap
6 Medball Cleans
10 Burpees
14 Medball Walking Lunge
TUESDAY
3 sets
A1) 10-12 Snatch Grip RDL @ 3111
R60s
A2) 8-10 Barbell Z Press @3021
R60s
+
4 Sets
B1) 8/leg Split Stance RDL @3110
R60
B2 )16-20 Alternating DB Arnold Press @2111
R60s
+
C) 15min Amrap
1-2-3-4-5-6 etc...
Bench press
Box Dips
L Sit DB Lift Overs (R and L = 1)
*1 TGU Each Arm btwn Sets
WEDNESDAY
3 Sets
A1)10-12 Incline Close Grip Bench Press @31X0
R60s
A2)10 Single Arm DB Tripod Row @20X2
R60s
+
3 Sets
B1) 12/arm Single Arm Dumbbell Bench Press @31X0
R60s
B2) 10 Lean Away Strict Ring Pull Up @40X0
R60s
+
C) 5 Rounds
20sec per side Single Arm Plank
12 Pronated Body Rows
12 Diamond Pushups
THURSDAY
4 Sets
A1)12 Frog Stance DL @31x1
R60s
A2) 10/leg KB/DB Front Rack Deficit Split Squats @ 2110
R60s
A3) 16-20 Alternating Goblet Cossack Sq
R60s
+
C) Every 10min x 2 Sets
250/225m Row
12 DB Fr Sq (50/35)
10 Devils Press
12 DB Fr Sq
200m Run
*DB all the same weight
FRIDAY
3 Sets
A1) 10/arm Farmers Press @20x1
R60s
A2) Max Effort Set of Weighted Pushups
R60s
A3) 20 Alternating Supinated DB Curls @30x1
R60s
+
B) 6 Sets (3 each) Alternating w/ a Partner
100m Run
10 Alt KB Gorllia Rows (70/53)
10 Dual KB Sumo DL (70/53)
100m Run
+
C) 3 RFT
60 Bicycle Crunch
12/side Tricep Kickbacks
SATURDAY
Min 1-10
Emom
10 KB/DB Hang Snatch
4 Burpees
+
Min 11-20
Amrap
200m Run
10/10 KB/DB Pushpress
+
Min 20-25
Max KB/DB Thrusters
SUNDAY
Closed for Renovations