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  • Zach Morman

11/2/2020 - 11/8/2020

Updated: Nov 7

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



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