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  • Zach Morman

10/26/2020 - 11/1/2020

Updated: Nov 1, 2020

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

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