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  • Zach Morman

9/14/2020 - 9/20/2020

Weekly Announcements


1) Sign up friend:Get an Immediate Refund.

From now until Nov 1

If you bring a friend/family and they sign up and pay. You get refunded $75 on your last charge.


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) 3 Rounds

10 Bent Over Reverse Fly w/ 1sec Pause at Top

10 Close Grip KB Pushups

10/10 Soldier Kicks

+

B) Bench Press

1x8 Warmup

2x4 Building

1x3 Building

4x3 Working Sets

R2min between working sets


Tempo Bench @31x1

1x10 Warmup

1x8 Building Up

5x8 Working Sets (all heavy as possible w tempo)

R60s

+

C) 50 Reps of each movement - Finish all 50 and then move on to the next one:⠀

Band Pass Throughs⠀

Band Side Touches (R+L=2)⠀

Band Toe Touches⠀

Band X-Ups (R+L=2)⠀

Elbow to Tall Plank (down to up = 1 rep)

*Rest as needed

*20min Cap

TUESDAY

A) 10min Warm Up

Players Choice

Run - Row - Ski - AB - Single Unders

+

B) 5 Rounds

20 Box Jumps

10 Hang Power Cleans (115/85)

14min Cap

+

C) EMOMx 10min

10-12 Push Ups

WEDNESDAY

A) Back Squat

1x8 Warmup

2x4 Building

1x3 Building

4x3 Working Sets

R2min between working sets


Tempo Back Squat

1x10 Warmup

1x8 Building Up

5x8 Working Sets (all heavy as possible w tempo)

R60s

+

B) 20min AMRAP

10 Strict Pullup > 6-8 Negatives > 12 Barbell C2b

30 Anchor Situps

10/Side Bench Supported KB Row

30 Superman to Prisoners

THURSDAY

A) 8 Rounds for Quality

200m Run

50m FC

5 Push Press w/ FC wt

50m FC

5 Push Press w/ FC wt


38min Cap

FRIDAY

A) 4 Rounds

7 RDL

7 DL

7 HPC

7 Strict Press

*Rest in btwn round as needed

*Start with empty barbell - increase as needed for proper warmup

+

B) 6 Sets

6 Building Deadlift

R90s

8-15 UB T2b/T2r or 45sec Deadbug Hold

R1min


Tempo DL or RDL @31x1

6 sets

8 Building DL or RDL @tempo

R1min

8-15 UB T2b/T2r or 45sec Deadbug Hold

R1min

+

C) TABATA Abmat Situps (4min total)

*go for highest total number within time

SATURDAY

E2MOM x 40min

Min 0-2

10 Thrusters

8 Burpee Over Bar

Min 2-4

200m Run

Sunday Open Gym


11am -1pm

You still have to register for Open gym.


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