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  • Zach Morman

10/5/2020 - 10/11/2020

Weekly Announcements


1) NEW PROGRAM CYCLE

Check you emails as some point before Monday morning you will have a detail of this next 8 weeks at Vickery.

-BE ON TIME AND BE READY TO WORK. THESE DAYS ARE PACKED.

-I will detail more in program write up, but this program is a variation of a FBB Marcus Filly template.


2) Coach John Hansard!

Yup, you heard right. A guy coach. If you have been around Vickery a while you may remember good ole John Hansard, he had been a member for a 1.5 years. He has 5 years of Coaching experience and is coming back to Vickery as a Coach. He is doing an abbreviated training program over the next few weeks. So expect to see him around a good amount.


3) Private Facebook Group

Make sure to join the Vickery Members Private Fb Group. Search "Vickery Athletics Member" and request to join.

Monday

3 Sets

A1) 10/leg Back Rack Split Squat @ Controlled Pace*

*Rear foot on 4-6inches of plates

R60-75s

A2) 10-12 Strict Pullup with Pause at Top

R60-75s

+

3 Sets

B1) 10 Back Squats @ 31X0

R60-75s

B2) 10/arm Chainsaw Row

R60-75s

+

C) In 15min @ a steady pace

2-4-6-8-10-12...etc*

Renegade Row (50/35)

Strict Knee To Elbow

Db Thruster with RenRow weight

*5cal Row/AB/Ski or 100m Run btwn sets

TUESDAY

4 Sets

A1) 8 Deadlifts at @3131

R60-75

A2) 5/side Half Kneeling Barbell Strict Press

R60-75

A3) 12/side Split Leg Db/KB RDL

R60-75s

+

C) 27-21-15

Row Cals/AB (23-18-13 for female cal)

Single Arm Db Push Press (all reps each side)


R3min


21-15-9

Burpee

Suitcases

WEDNESDAY

3 Sets

A1) 12 Wide Grip Bench Press @31X0

R60-75s

A2) 12 Pendlay Row @ Controlled Tempo

R60-75s

+

3 Sets

B1) 12 Strict Dips

R60-75s

B2) 12-14 Supinated Grip Body Rows @ 30X0

R60-75s

+

C) 13min

20sec L Sit on Dip Boxes

30sec Quadruped Shoulder Taps

10 Dual Kb/DB Clean to Push Press

5 Strict C2b

THURSDAY

4 Sets

A1) 10 Snatch Grip RDL @ 3110

R60-75s

A2) 16 Alt Steps Long Step Suitcase Walking Steps*

*Switch hands at 8 reps

R60-75s

A3) 10 Goblet 1 -1/4 Squat @3111

R60-75s

+

B) 18min Amrap

50m Heavy Farmers Carry (db or kb)

15/12 Cal AB or Row

12 Toes to Pole (3sec Lower)

9 Box Jump Step Down

FRIDAY

3 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

+

B) 5 Sets

10 Toes to Bar

12 Pushups

15 Anchored Sit Up

Run 200m

R2-3min as needed btwn sets


SATURDAY

A) 3 Sets

13 Hang Power Snatch

300m Run

Rest 3min btwn sets


3 sets

13 Hang Power Clean to Push Press

15 Burpees

Rest 3min btwm sets


10min Amrap

14 Alternating Front Rack Reverse Lunge

30 Mountain Climbers

50 DU


*All as one workout

*3min rest at end of each counts as rest between workouts

*Barbell or DB is same weight for all movements

Sunday Open Gym


11am -1pm

You still have to register for Open gym.


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