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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