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  • Zach Morman

7/27/2020 - 8/2/2020

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!

https://app.acuityscheduling.com/schedule.php?owner=19988210


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.


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