Weekly Announcements
1) 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
4x10 Working Sets
+
B) Japanese Drop Set - Incline Bench (2 reds)
Example RX Drop Set: 125-105-85-65-45
*Hands stay on bar the entire time
+
C) 2 Rounds
75 Double Unders
50 Star Jumps
TUESDAY
A) 12min Amrap
100m DB Farmers Carry
10 Boxjumps
+
B) 12min Amrap
16 KBS
16 Primal Shoot Throughs
+
C) 12min Amrap
50sec Right Ride Plank
10s Swtich
50sec Left Side Plank
10s Switch
50sec Bows and Toes Plank
Rest as Needed
WEDNESDAY
A) 5 Rounds
20 Hip Bridge on Bench
10 Cossack Squats (5 each side)
30sec Butterfly Stretch
+
B) Back Squat @31x1
4x10 Working Sets
+
C)Japanese Drop Set - Front Squat
At least 5 sets, ending on an empty Barbell.
*Hands stay on bar the entire time
THURSDAY
A) 300m Overhead Carry
800m Job
+
B) 4x12 Strict Press @ 31X1
R75-90s
+
C) 300m Overhead Carry
10min Amrap Strict Pullups or Variation
FRIDAY
A) 3 Rounds
12 Rollback to Reach
12/12 Single Leg Hip Bridge
20 Toes to Bar
+
B) 5x12 Seated Supinated DB Bicep Curl @31x1
Rest 60s or Switch w/ partner
+
C) 5x12 DeadLifts
r90s
SATURDAY
2 Rounds For Time
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Hang Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Power Cleans
550m Run
Sunday Open Gym
11am -1pm
You still have to register for Open gym.