Weekly Announcements
1) IMPORTANT- Don't forget your sweat towels!
2) New Members: If you have a friend who wants to try out a class and talk to Zach about joining the Vickery fam then please reach out to Zach directly or have them fill out the submission form on the website.
3) One on One Movement/Maintenance Treatment from Jess!
4) Make sure to join the Vickery Members Private Fb Group. Search "Vickery Athletics Member" and request to join.
Monday
A) Bench Press @31x1
1x10 Building/Warm Up
5x10 Working Sets
+
B) 4x12/side
DB/Plate Kickback
R30sec btwn sides and sets
+
C) As Fast As Possible
40/32cal Ab
50 Wallballs
7min cap
TUESDAY
A) Power Clean Tech
+
B) 4 RFT
10 Hang PC (115/85)
10 Burpees
Right Into...
4 RFT
10 Push Press
200m Run
Right into...
4 RFT
10 Hang PC
50 Double Unders > 10burpees
WEDNESDAY
A) Back Squat @31x1
1x10 Building/Warm Up
5x10 Working Set
+
B) 15min Amrap
5 Muscle Ups >10 Kipping Chest To Bar > 10 Kipping Pullups > TOUGH jumping chest to bar
20 SA DB FR RL
20 SA DB Renegade Rows
THURSDAY
A) 250m run
R1min
1min Row for meters
R1min
400m run
R2min
2min Row for meters
R2min
850m run
R5min
5min Row for meters
R5min
1 Mile run
FRIDAY
A) Midline
5 Sets
10 Wtd DB Sit Ups
10 Hollow Circles
10 Leg Raises
10 Deadbug Crunches
10 Bicycles (R+L = 1)
15sec Hollow Hold
15sec Bridge Hold
R 1min Btwn Sets... try not to rest btwn movements
+
B) 5x15 DeadLifts
r90s
SATURDAY
Buy In
50 Doube Unders
+
400m Run
40 Pushups
40 Alternating Lunges
40 Sit Ups
300m Run
30 Pushups
30 Alternating Lunges
30 Sit Ups
200mm Run
20 Pushups
20 Alternating Lunges
20 Sit Ups
100m Run
10 Pushups
10 Alternating Lunges
10 Sit Ups
+
Buy Out
50 Doube Unders
Sunday Open Gym
11am -1pm
You still have to register for Open gym.