ANNOUNCMENTS
1) Upcoming Vickery Socials
June 15th : Jax's Vickery Summr Pool Party
July 20th(ish): 10 year Party
Question? Would anyone want me to organize a Vickery Pickle Ball Tournament as a social event. We tried last year but I thought $30 per team would be a bit expensive to get courts on a weekend. Text me if you feel passionate about this social event.
MONDAY
A) E2MOM x 4 Sets
Min 0-2: 20 Alternating Front Rack Drop Lunge
Min 2-4: 10 Chin Ups @ 2111
Scale Progression: Unbroken w/ tempo > UB no tempo > 5-7 UB > 7-10 Banded
R60
+
B) E2MOM x 3 Sets
Min 0-2: 10 Heavy Goblet Sq w/ Sqaut Band @3111
Min 2-4: 12 Pronated to Supinated DB/KB Bent Over Rows
+
C) 14min Amrap
6 Medball Cleans
10 Burpees
14 Medball Walking Lunge
TUESDAY
A) E2MOM x 4 Sets
Min 0-2: 10-12 Snatch Grip RDL @ 3111
Min 2-4: 8-10 DB Z Press @3021
+
B) 4 Sets in 10min
10/leg Bulg Split Squat w/ hvy suitcase hold
R~60s after both legs
+
C) 18 min Amrap
1-2-3-4-5-6 ...
Bench press
Push Ups
L Sit DB Lift Overs (R and L = 1)
*1 TGU Each Arm btwn Sets
WEDNESDAY
A) E2MOM x 3 Sets
Min 0-2: 10-12 Diamond Push Ups @31X0
Min 2-4: 10 Single Arm DB Tripod Row @20X2
+
B) E2MOM x 3 Sets
Min 0-2 12/arm Single Arm Dumbbell Bench Press @31X0
Min 2-4: 10 Lean Away Strict Ring Pull Up @40X0
+
C) 5 Rounds
20sec per side Single Arm Plank
12 Pronated Body Rows
12 Dual DB OH Tri Ext
THURSDAY
E2MOM x 4 Sets
Min 0-2: 12 Frog Stance DL @31x1
Min 2-4: 10/leg KB/DB Front Rack Deficit Split Squats @ 2110
Min 4-6: 16-20 Alternating Goblet Cossack Sq
R60s
+
B) Every 10min x 2 Sets
250/225m Row
12 DB Fr Sq (50/35)
12 Demon Press Press
12 DB Fr Sq
200m Run
*DB all the same weight
FRIDAY
A) E2MOM x 3 Sets
Min 0-2: 10/arm Farmers Press @20x1
Min 2-4: Max Effort Set of Weighted Pushups
Min 4-6: 20 Alternating Supinated DB Curls @30x1
+
B) 6 Sets (3 each) Alternating w/ a Partner
100m Run
10 Alt KB Gorllia Rows (70/53)
10 Dual KB Sumo DL (70/53)
100m Run
+
C) 3 RFT
60 Bicycle Crunch
12/side Tricep Kickbacks
SATURDAY
With a partner for time:
550m Farmer's carry
100 Wall Balls
100 Burpees
100 Star Jumps
550m Run
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 5/5 - FULL BODY Movement Therapy w/ Jess
Upcoming Sundays
5/12 -Abs and Cardio w/ Brie
5/19 - Arms w/ Stefan
5/26 - Butt and Abs w/ Autumn
6/2 - Snatch Tech and Training w/ Zach