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  • Zach Morman

8/17/2020 - 8/23/2020

Weekly Announcements


Email Update Sent Out 8/16

1) SIGN IN- Starting tomorrow (8/16) Online/App Sign up to class will cut off TEN MINUTES BEFORE CLASS STARTS.

2) SATURDAY CLASS TIMES- Class times on Saturday changed to 9:00am and 10:00am.


3) As of now Jess will no longer be doing movement work on people at Vickery on Sundays. We are super happy to announce she started a position at The Sports Pod (https://thesportspod.co/) as a Movement Specialist. Not to worry though, y'all can still see her for treatment, contact her directly for details at jessn23@gmail.com.


4) Make sure to join the Vickery Members Private Fb Group. Search "Vickery Athletics Member" and request to join.


Monday

A) Bench Press @31x1

2x6 Building Up

4x6 Working Sets (all heavy as possible w tempo)

+

B) 25 Reps* of this flow:⠀

Pushup + Right Shoulder Tap⠀

Pushup + Left Shoulder Tap⠀

Pushup + Right Leg Shoot Through

Pushup + Left Leg Shoot Through

*This is one Repetition

+

C) 1000m Row Time Trial

4min Male Cap

4:30 Femal Cap

TUESDAY

A) 34min Amrap Alternating Rounds w/ a Partner

10 Weighted BoxStep Overs (singe side weighted)

10/side Db Snatch

10 Box Jump

WEDNESDAY

4 Sets

A1) 6-10 Negatives

A2) 12 Inverted Barbell Rows in Rack

A3) 10 Cossack Sqauts

A4) 12 Jumping Airsquats

+

B) Back Squat @31x1

2x6 Building Up

4x6 Working Sets (all heavy as possible w tempo)

+

C) 3min/side Pigeon Stretch Cool Down

THURSDAY

A) 10 sets total (5 sets each w a partner)

60sec Koji Overhead Hold

15sec Trans

+

B) 50/40 Cal AB (either beginning or end, not both)

400m Run

40 DB/Kb Push Press

400m Run

40 Mountain Climbers

400m Run

40 Burpees

400m Run

50/40 Cal AB (either beginning or end, not both)


FRIDAY

A) 5x12 Reverse Fly @ 31x1

R60s

+

B) 60/side Side Plank Hip Taps

+

C) 60sec Top of Ring Row Hold

60s rest

+

D) 50 Weighted Anchor Sit Ups @ 31x1

+

E) 5x10 Supinated Bent Over Barbell Row @ 31x1

R60s

SATURDAY

Remember Classes Changed to 9am and 10am!


Run around block

then...

10-9-8-7-6-5-4-3-2-1

Power clean/DB power clean

Pullups

Burpees

Then...

Run around block

Sunday Open Gym


11am -1pm

You still have to register for Open gym.


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