Weekly Announcements
1) End of this Program Cycle
New cycle starting Monday 10/3 - Programming Video next week.
2) A Tough Time for the Gym - RIP Helios
As most of you know Helios (the brown boxer for you noobs) died last week due to heart failure.
He was a part of the gym for nearly as long as it open. He was and still is the Heart and Soul of Vickery in my eyes. The whole gym is feeling the loss of Helios, and I wanted to get on here and thank everyone of you who reached out to our family and sent love/support. It truly helped.
Even knowing the outcome for Helios, I would do all 7 years again in a second. Dogs are truly the best thing we have.
Thank you all for being the best community.
Monday
A) 3 Sets
3min AMRAP
8/side SA DB PP
8/side SA DB DL
4 Push Up to Down Dog
R1min
+
B) 7 Sets Total of DL
2 Warm Ups Sets of 10 reps
3 Building Sets of 4-6 reps
2 Hvy Working Sets of 2.1.1
. = 10sec reset/rest
+
C) 10min to Build to 1RM Strict Press
+
1 Set of Max UB Strict Press with 40% of weight above
TUESDAY
A) 20min AMRAP
400m Jog
20 RKBS
15 Spanish Squats (wtd if able)
Max Hollow Hold
+
B) 20min AMRAP
25/20 cal Echo
20 Bench Dips
15 Ring Curls
Max Hangin L-Sit
WEDNESDAY
A) 100m/100m Front Rack Carry
3 Rounds
10/side DB Snatch
10 Burpees
100m/100m Front Rack Carry
3 Rounds
3 Wall Walks
10 Burpees
100m/100m Front Rack Carry 3 Rounds
10 Toes to Bar
10 Burpees
THURSDAY
A) Every 4min for 40min
10 Back Squat
10 Pullups
10 Banded Push Ups
FRIDAY
3 Sets
A1) 10/arm Farmers Press @20x1
R60s
A2) 20 Alternating Supinated DB Curls @30x1
R60s
+
B) 6 Sets (3 each) Alternating w/ a Partner
100m Run
10 Alt KB Gorilla Rows (70/53)
10 Dual KB Sumo DL (70/53)
100m Run
+
C) 3 RFT
60 Bicycle Crunch
12/side Tricep Kickbacks
SATURDAY
30min Partner Amrap
30 Hang Power Snatch (115/85) > Demon Press (50/35)
30 Burpees
30 Pullups > Partner Pull Ups > RR
SUNDAY SPECIALTY CLASS
Oct 2nd: Arms with Stefan
Upcoming Sunday Specialty Class Schedule
Rest of October TBA