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9/26/2022 - 10/2/2022

Updated: Sep 28

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

 


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