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  • Zach Morman

9/28/2020 - 10/4/2020

Weekly Announcements


1) End of Current Program Cycle

This week is the final week of our current program cycle. If you have chosen to take the heavy lifting route make sure you are taking care of your self this week. Rest up, eat well, get some extra mobility, prep your body to lift heavy. Next week we will start a new 8 week program. A write up will go out next weekend.


2) Coach Lara!

Lara is finishing up her final training this week and has her first class this week. Make sure to congratulate her this week and don't give her too hard of a time (Bill).


3) Movement Treatment

For aches and pains, rehab, prehab and movement help reach out to Jess directly at jessn23@gmail.com


4) Private Facebook Group

Make sure to join the Vickery Members Private Fb Group. Search "Vickery Athletics Member" and request to join.

Monday

A) 9min Amrap

6 Burpee Box Jumps

6 Suitcases

6 PVC PT

+

B) Bench Press (21min)

1x12 Warmup (not just barbell)

1x8 Warmup

1x5 Building

2x2 Building (hvy/hvier)

1RM Attempts


Tempo Bench @31x1

1x10 Warmup

1x10 Building Up

5x12 Working Sets

R60s

+

C) 9min Amrap

6 Burpee Box Jumps

6 Toes to Bar

6 Db/Kb Push Press

TUESDAY

A) Every 5min x 2 sets (30min total)

Min 0-5

600/525m Row


Min 5-10

200m Run

30 Hang Power Clean (115/85)


Min 10-15

2min to get 55/49 cal on AB*

Whatever calories are left = 1 burpee


Example 1

31 Calories in 2 min

Then you have the remainder of the 5 min to finish 19 burpees


Example 2

53 Calories in 2min

Then you have the remainder of the 5 min to finish 2 burpees.

WEDNESDAY

A) 5min Amrap

10/side SL HB w/ 10sec Hold on Last Rep

10 Down to Up Dog


R1min


5min Amrap

8 Tough Box Jumps Landing in Squat

10 Superman to Prisoners


R1min


5min Amrap

10 Kang Squats

30sec of Bicycle Crunches

+

B) Squat (25min)

1x12 Warmup (not just barbell)

1x8 Warmup

1x5 Building

2x2 Building (hvy/hvier)

2RM Attempts


Tempo Bench @31x1

1x10 Warmup

1x10 Building Up

5x12 Working Sets

R60s

THURSDAY

A) 3 Sets*

60sec Cross Hold

100m Banded Over Head Walk

400m Run


3 Sets*

60sec Top of Ring/TRX hold

10 Pendlay Row

300m Run


3 Sets*

20 UB Strict Press

200m Run


3 Sets*

10/side Bench Supported HG DB/Kb Row

10 Strict Knee to Elbow


1 Set*

800m Run


*Done as a one workout at steady pace. Rest as needed for quality reps.

FRIDAY

A) 12min Amrap

10 Db Complex...

DL to Curl to Press = 1 Rep of Complex

20 90/90 int/ext hip rotations (weighted KB FR if possible)

+

B) Deadlift (No tempo)

Warm Up 1x12

Building 2x5-8

Building 1x4

4 Rep Max Attempts


Tempo DL or RDL

2x12 Warmup/Building

5x15 Working @ 31x2

R60s

SATURDAY

A) 10min Amrap

10 Db Hang Power Clean (50/35)

30 Double Unders


R5min


B) 10min Amrap

20 Wall Balls

10 Calorie Row


R5min


C) 3 Rounds for Time

400m Run

20 Burpees

Sunday Open Gym


11am -1pm

You still have to register for Open gym.


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