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  • Zach Morman

9/21/2020 - 9/27/2020

Updated: Sep 24

Weekly Announcements


1) CHALK BUCKETS ARE BACK

Please keep in mind these are communal use and are not 100% Sanitary!

Sweaty (but pre-washed) hands will be in and out of them, there is no way to clean the chalk in buckets between classes.

Please think about who you come in contact with outside of our small community. If it is someone immune compromised or high risk for any type of sickness... rethink your use of chalk buckets and buy some liquid chalk.


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) 10min Amrap

4 Alternating DB TGU

20m Bottoms Up KB Overhead Carry (right side)

5 Bottoms Up KB Press (right side)

*Repeat Left Side

10 RKBS

+

B) Bench Press

1x10 Warmup

1x8 Warmup

2x4 Building

1x2 Building

4x2 Working Sets

R2min between working sets


Tempo Bench @31x1

1x10 Warmup

1x10 Building Up

5x10 Working Sets

R60s

+

C) 3 Rounds for TIme

30 KBS

25 Burpees to Plate

*8min cap

TUESDAY

A) EMOM x 18min

Min 1: 13/11 Cal Row

Min 2: 30 DU

Min 3: 20 Controlled Superman to Prisoner


R4min


EMOM x18min

Min 1: 100m Run

Min 2: 12/10 Cal AB

Min 3: 15 Anchored SItups

WEDNESDAY

A) Back Squat

1x10 Warmup

1x8 Warmup

2x4 Building

1x2 Building

4x2 Working Sets

R2min between working sets


Tempo Squat @31x1

1x10 Warmup

1x10 Building Up

5x10 Working Sets

R60s

+

B) 4 Sets

Max Kipping Pullups (9+)

R30s

Max Strict Pullups (5+)

R30s

Max Heavy Banded Pullups (10+ish)

R~3min


Scale Version

Max Heavy Banded Pullups or Partner Pullups (10+ish)

R30s

Max Barbell Pullups (10+ish)

R30s

Max Ring Row (13+)

R~3min

THURSDAY

5 Sets

A1) 10-12 Koji Press @2121

R30s

A2) 12 Reverse Fly w/ 1sec Pause

R30s

A3) 12/side Deficit Calf Raise @2121

R30s

+

B) 20min Amrap

400m Run

R1:1

FRIDAY

3 Sets

A1) 12/leg Split Leg DB RDL

A2) 30sec/ side Samson Stretch

A3) 20sec Hanging Knee Raise Hold

*Rest as needed

+

B) 4x12 Supinated Std DB Curl @31x1

R60 (alt w partner as rest works)

+

C) Deadlift (No tempo)

Warm Up 1x12

Building 3x5-8

Working 5x5


Tempo DL or RDL

2x12 Warmup/Building

5x10 Working @ 31x2

SATURDAY

A) "Jackie"

1000m Row

50 Thruster (45#) > Airsquats

30 Pullups >Jumping Pullup


Rest 5min


"Air Fran"

21-15-9

Jumping Airsquats

Jumping Chest to Bar


R5min


"Hang Isabel"

30 Hang Power Snatch (135/95)

*Scale Demon Press (50/35)

*No wt Scale > 50/42 Cal AB

Sunday Open Gym


11am -1pm

You still have to register for Open gym.


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