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.