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2/12/2024 - 2/18/2024

ANNOUNCMENTS

1)  Important Dates coming up!

March 16th: Vickery St Patties Day Party


March 23rd/30th/April 6th: Week 1, 2, and 3 of the Vickery Athletics Open

 

MONDAY

A) 3 rounds in 15min

300/250m Row > 300/250m > 500m/450m

15 KB RDL> KB DL> Bbell DL

10 Scap Pullups > 5 Strict > 5 Strict

10 Straight Leg Db Strict Press

+

B) E2MOM x 10sets (20min)

6.6 Deadlifts

*Perform 6 Challenging TnG DL, then rest 10sec, then perform 6 more DL

*Increase weight as needed.

*THESE ARE TECHNICALLY PERFECT REPS

+

C) 8min AMRAP

40 Barbell Strict Press (105/70)

Amrap Strict Pullup in Time Remaining

 

TUESDAY

A) 5min SIngle Unders

50 T KNKB Horn Curl

50/40 Echo Cals

50 Seated OH Tricep Extension

400m Run

50 Weighted L Crunch

400m Run

50 Leg Raises

50 Supinated Barbell Curl

 

WEDNESDAY

A) Back Squat in 15min

5 x 5.5 Working Sets (all heavy as possible w control)

. = 20sec break at bar

R~90s

+

B) Emom x 20min

Min 1: 8-10 Bench Press

Min 2: 6-7/side Goblet Deficit Reverse Lunges

 

THURSDAY

A) 12 min EMOM

Min 1: 30sec Superman to Prisoner

Min 2: 30sec Push Up to Strict Elbow to Opposite Knee

Min 3: 50sec Bird Dogs

+

B) 15 min EMOM

MIn 1: 60sec Suitcase Hold w/ Shrugs

Min 2: 50sec FLR

Min 3: 50sec Weighted Pass Throughs

+

C) 12min EMOM

Min 1: 18/15cal Row

Min 2: 10 No Push Up Burpees

 

FRIDAY

A) 10 Rounds with a Partner

20 T2b > T2R> Knee Raises

30 Demon Press (50/35)

40/32cal Echo

*Split work evenly

 

SATURDAY

A) 4 Sets Each

400m Run

Alternating w/ Partner

+

B) For Time w/ 20min Cap

50 Situp

50 Push Ups

40 Situp

40 RR

30 Situp

30 Push Ups

20 Situps

20 RR

10 Situps

10 Push Ups

 

SUNDAY SPECIALTY CLASS


This Sunday Feb 18th: Mobility and Stretching w/ Zach (Hips/low back)


Upcoming Sunday Specialty Class Schedule

Feb 25th: Arms and Abs w/ Stefan

March 3rd: Snatch Tech and Practice w/ Zach



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