Weekly Announcements
1) Gym Build Out Announcement (11/2 Update)
There is absolutely NO entering through the front MONDAY (11/2) OR using the lobby side of the gym for ANY reason AT ALL!
Please use bathroom at home or Kroger before coming to classes today.
The flooring (it looks great) is curing and drying. Any disruptions in this process will result in a very costly repair.
2) Congrats to John Hansard who finished up his coach training last week. He will be on a lot in November! He brings 5+ years of coaching and weightlifting experience to Vickery and was a member for 1.5 years. We are psyched to have him on as a coach.
3) Presale for crewneck and long sleeves coming soon. Figuring out best crewneck blank option and it will go live.
4) *UPDATED (11/2) Covid Procedures: https://www.vickeryathletics.com/covid-procedures
Monday
There is absolutely NO entering through the front today OR using the lobby side of the gym for ANY reason. Please use bathroom at home or Kroger before coming to classes today. The flooring (it looks great) is curing and drying. Any disruptions in this process will result in a very costly repair.
4 Sets
A1) 10/Leg Back Rack Split Squat @ 2110
R60s
A2) 10 Pullups Ub @ @2011 > 10 UB Pullups No Tempo > 10 Partner Pullups (rib cage support) > 6-8 Negatives > 15 Ring Rows
R60s
+
4 Sets
B1) 8 Front Squats @31x0
R60s
B2) 10/arm Chainsaw Row @20x2
R60s
+
C) E5min x 2sets (10min)
30/25cal Row or AB
AMRAP in Time Remaining
2 Bent Over KB/DB Row (R +L = 2 reps)
2 KB/DB Dual Hang Squat Clean
2 KB/DB Dual Thrusters
TUESDAY
We are nearing the end of the big jobs for the facelift. Front of the gym is open for business, but please be courtesy of workers finishing up smaller jobs.
3 Sets
A1) 45s Good Morning Hold
R60s
A2) 6/side Half Kneeling Barbell Press @20X2
R60s
+
4 Sets
B1) 8 Deadlifts @3131
R60s
B2) 12 DB Push Press @ 31X0*
*Explosive tempo on the way UP - slow
controlled lowering to the shoulder in 3sec
before initiating next repetition
R60s
+
C) 10-9-8-7-6-5-4-3-2-1
Toes to Bar > Toes to Ring > Suitcases
*100m Run between sets (only 9 sets of this)
rest 2mins between
10-9-8-7-6-5-4-3-2-1
Suitcases (Anchored sit ups if SC on part 1)
*100m Run between sets (only 9 sets of this
WEDNESDAY
4 Sets
A1) 10-12 Wide Grip Bench Press @31X0
R60s
A2) 12 Bent Over Reverse Fly @3111
R60s
+
4 Sets
B1) 10-12 Dips @ 2020
R60s
B2) 12-14 Pronated Body Rows @ 30X0
R60s
+
C) 10min AMRAP
20m Single Arm Farmers Walk R (heavy load)
5 Strict Pull Ups
20m Single Arm Farmers Walk R (heavy load)
5 Strict Dips
10 Leg Tuck Ups holding dip support
THURSDAY
4 Sets
A1) 10 Snatch Grip RDL @3110
R60s
A2) 18 Heavy Suitcase Long Step Lunges
R60s
A3) 25 UB RKBS
R60s
+
4 Sets
B1) 12 Barbell Hip Bridge @20X2
R60s
B2) 10 1-1/4 Goblet Squats @2111
R60s
+
C) 3 Rounds
30s Controlled Russian Twists
30s Deadbug
30s Rest
FRIDAY
4 Sets
A1) 10/arm Tall Kneeling Filly Press @2111
R60s
A2) 10 Close Grip Low Bar Push Up @ 3011
R60s
A3) 10 Supinated Seated Dumbell Curl @40X1
R60s
+
B) 4 Sets
125/100m Row
10 Toes to bar
125/100m Row
15 Anchored Sit Ups
125/100m Row
Rest 2-3min btwn rounds*
* 10 Zottman Curl During Rest
SATURDAY
With a partner for time:
550m Farmer's carry
100 Wall Balls
100 Burpees
100 Star Jumps
550m Run
SUNDAY
Pre Registered Open Gym Slots
11am and 12pm