Search
  • Zach Morman

8/31/2020 - 9/6/2020

Weekly Announcements


1) PARKING LOT IS BACK OPEN FOR BUSINESS! Go ahead and park in the lot, but still wait to be called inside.


2)Check emails for programming notes and updates regarding tempo and directions/


2) For aches and pains, rehab, prehab and movement help reach out to Jess directly at jessn23@gmail.com


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


Monday

A) Bench Press

1x5 Building Up

5x5 Working Sets

R~90s


Tempo Bench

1x5 Building Up

5x5 Working Sets @31x1 (all heavy as possible w tempo)

R~60s

+

B) Japanese Drop Set

Example RX Drop Set: 125-105-85-65-45

*Hands stay on bar the entire time

*If you remember last time getting over 100 reps then start heavier than you did.

+

C) 1 mile Run for Time


Scale: 100/90 cal AB*

*8min Cap

*Every Calorie missed = 5 burpees post workout

TUESDAY

A) 3 Rounds

1min Jump Rope

30sec Primal Hold Shoulder Touches

30sec Down Dog

1min Bottom of Squat

+

B) Emom x 30min

Min 1: 30 DU

Min 2: 12/10 Cal AB or Row or Ski

Min 3: 15 KBS

WEDNESDAY

A)E2mom x 20min

Min 0-2: 10-12 Lawn Mower Pulls

Min 2-4: 8-12 Kipping Pullups

+

B) Back Squat

1x5 Building Up

5x5 Working Sets

R~90s


Tempo Back Squat

1x5 Building Up

5x5 Working Sets @31x1 (all heavy as possible w tempo)

R~60s




THURSDAY

4 Sets

A1) 15 Bent Over Reverse Fly w/ 1sec Pause at Top

A2) 12/side Kneeling SA Arnold Press

*Rest as needed between sets. No more than 60s

+

B) 25min Amrap

100m Overhead Carry

10 Lateral Raises

10 Medball Clean

50/50m Suticase Carries



FRIDAY

3 Sets

A1) 8-10 Snatch Grip RDL

A2) 20 Anchored Situps

A3) 10 Barbell Curls @ 3111

*12min to complete - rest as needed

+

B) 3 sets

10 UB T2b

20 BW Reverse Lunge

+

C) 5x8 Building Deadlift

R~2min


Tempo DL

10 @31x1

R75s

SATURDAY

27min Amrap

5 Pullups

10 Pushups

15 Airsquat

300m Run

Sunday Open Gym


11am -1pm

You still have to register for Open gym.


736 views
  • White Facebook Icon
  • White Instagram Icon

© 2020 Vickery Athletics | Terms & Conditions