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  • Zach Morman

3/29/2021 - 4/4/2021

Weekly Announcements

1) The Vickery Intramural is over. Check final standings and week 3 scoring here. Then say bye to this page until next year...

https://www.vickeryathletics.com/intramural2021


2) End of Current Program Cycle is this week.

We will have two test days of lifts that we have progressing.

Push Press and Front Squats. This weeks flow is a bit different to give recovery time from Saturday.

-If you have not been with us this entire cycle, still come on those days we will have different sets for you.


3) No Sunday Specialty Class this week as it has a direct conflict with prime Egg Hunting Times.

Enjoy your Sunday w/ Fam.

Upcoming Sundays

-April 11th: Movement Therapy w/ Jess

-April 18th: Gymnastic Skills w/ Zach - Ring Muscle up

-April 25th: Gymnastic Skills w/ Brie - The Handstand

-May 2nd: Olympic Lifting Technique w/ John

Monday

A) 2min Couch Stretch per side as a Class

+

B) With a Partner

10min Amrap

500m Row

20 Burpee Over Rower


2min Transition


C) With a Partner

E2MOM x 10min

40 Push Ups

20 Air Sqauts


2min Transition


D) With a Partner

10min Amrap

200m Run

*~70/53 DB or KB Farmers Hold while partner running

TUESDAY

A) Emom x 16min

Min 1: 12 Alternating Primal Shoot Throughs

Min 2: 8/side Side Plank Rotations

Min 3: 40sec Superman to Prisoner

Min 4: 10-14 Koji Strict Press

+

B) Push Press in 18min

Warm Up: 10, 8, 5

Building: 3, 2, 2

Max Attempts: 1, 1, 1...

+

C) 3 RFT

40 Suitcases

30 KBS (53/35)


12min Cap

WEDNESDAY

A) Emom x 33min

Min 1: Power Snatch + Hang Squat Snatch

MIn 2: 5-9 Strict Pullups (try and pick a number and be consistent) > 3-4 Negatives > 8-12 Barbell Pullups

Min 3: 100m Run

THURSDAY

4 Sets

A1) 10-12 Supinated Db Curls @30x1

R60s

A2) 10-12 Bodyweight Tricep Extensions on Rack @31x1

R60s

+

4 Sets

B1) 8-10 Strict Toes 2 Bar

R60s

B2) 20-24 Alternating Hammer Grip Bench Press

R60s

+

3 Sets

C1) 15 Barbell Reverse Curl

R60s

C2) 12-15 Tall Kneeling Overhead Tricep Extensions

R60s

FRIDAY

A) 3 Rounds

1min of 90/90 Hip Rotations

20 Lateral Banded Steps in Each Directions

15 Bandded Goblet Squat

15 KB/DB RDL

10 Low to Tall Plank

+

B) Front Squat in 18min

Warm Up: 10, 8, 5

Building: 3, 2, 2

Max Attempts: 1, 1, 1...

+

C) "Karen"

150 Wallballs for Time (20/14)

*10min Cap

SATURDAY


The Intramural Open is over so back to regularly scheduled Saturday Classes @ 9am and 10am.


These classes have had their caps extended. If you you get waitlisted, please do not come unless you get a notification you are let into class. Thanks!


40min Emom

Min 1: 12/10 Cal Row

Min 2: 10 per arm DB/KB Tall Kneeling Strict Press

Min 2: 18 Sit Ups

Min 3: 15 Box Jumps or 10/leg Box Step Ups

SUNDAY


Sunday Speciality Classes due to the EASTER Holiday. Enjoy your eggs


Upcoming Sunday Specialty Class Schedule

April 11th: Movement Therapy w/ Jess

April 18th: Gymnastic Skills w/ Zach - Ring Muscle up

April 25th: Gymnastic Skills w/ Brie - The Handstand

May 2nd: Olympic Lifting Technique w/ John


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