Weekly Announcements
Happy 6 Year Anniversary Vickery Athletics!
1) IMPORTANT- More Details in email -Starting this week we will require ALL members to bring THEIR own towel or rag to the gym for personal use.
-This is specifically used to wipe your own sweat, NOT clean the equipment.
-If you forget to bring a towel or rag, we will have some on sale in retail area.
-There are NO exceptions to this rule. Forgot your sweat rag... buy one.
-PLEASE wash or change out your towel regularly...........
-ANY towels left behind will be thrown away that night.
2) New Program - Also Starting this week is a new program we will start to follow for 12 weeks. Many different options and scales will be available. We will have scales for bench press and squat if you'd like to keep a bit more socially distant. Please check emails for write up on Monday
3) Remember to stay up to date on gym Covid/cleaning announcements here - https://www.vickeryathletics.com/re-opening-procedures
4) One on One Movement/Maintenance Treatment from Jess!
5) Make sure to join the Vickery Members Private Fb Group. Search "Vickery Athletics Member" and request to join.
Monday
A) Bench Press @31x1
2x12 Building/Warm Up
4x12 Working Sets
Scale: 6x12 DB Bench Press @ 31x1
+
B) 3x20 Standing Overhead Db Extensions
R75s
+
C) 5 Rounds
10/10 Hang DB Snatch
12 Burpees
TUESDAY
A) 2500/2200 Meter Row
10min Cap
+
B) E2MOMx 10min
25 Abmat Situps
35 DU > JJ
+
C) EMOMx 10min
12/10 Cal AB
WEDNESDAY
A) Back Squat @31x1
2x12 Building/Warm Up
4x12 Working Set
+
5 Sets
B1) 5-12 Strict Pullups (one ub set)
B2) 12 per side Bench Supported Db or Kb Rows
THURSDAY
A) 15min Amrap
10 Leg Swings Per Side
60s Jump Rope
10 Pushup to Down Dog
10/10/10 Y's/T's/A's
+
B) 4 rounds
800m Run (5min cap)
20 Strict Press
24min Cap
FRIDAY
4 Sets
A1) 12 Hammer DB Curl
R60
A2) 60sec Max Supinated Barbell Curl
R60s
+
B) 5x15 RDL @31x1
R75s
+
C) 8min Amrap
20 Suit Cases
10/Side Plank Taps
20 Alt Knee To Opposite Elbow Mountain Climbers
SATURDAY
5 Rounds for Time
20 Burpees
Run to School Front Lot
20 Airsquats
Run Back
Sunday Open Gym
11am -1pm
You still have to register for Open gym.