Week of 5/20 - 5/26

PROGRAMMING FOR WEEK OF 5/20/2108 - 5/26/2018

Vickery Memorial Day Murph: 10am Monday May 28

Memorial Weekend Schedule
Friday: Normal Class
Saturday: 10am Community Class
Sunday: Closed (No Open Gym)
Monday: No Classes: 10am Memorial Day Murph


MONDAY
Banded Backsquat @32x2
5,4,3,3,3
+
CGBP
7,5,3,3,3
+
14min
1 Mile Run
Amrap Push Up

CoolDown
Accumulate 1:30 in as few sets as possible and in any order of:
Side Plank L
Side Plank R
Hollow Rocks or Hollow Hold


TUESDAY
5 Heavy Sets (Touch n Go)
Power Snatch >2 Hang Power Snatch > Full Snatch
+
15 min to establish Max Height Box Jump*
*be careful

CoolDown
Bulletproof Shoulders, 15-20 reps of each movement:
Side plank reverse fly's
Y's
Scapula pushups
T's
W's
Cuff Isolation
Link
https://www.youtube.com/watch?v=ACAz6HFj1xE


WEDNESDAY
Front Squat 3x3
*14min
+
Press 3x3
*14min
+
10min
30sec Max Strict Pullups
30sec Max RKBS (70/53)

CoolDown
Box Pistols @3221: 6-8/leg x 4 sets
- Hang leg off the side of box
- Toes forward, ankle lifted
- Descend as far as possible WITHOUT letting knee or ankle drop
- Sit hips back just like a squat


THURSDAY
"Triple Two"
2 Mile Run
200 DU
2000m Row

35min Cap

Scale for DU is 200 Mountain Climbers

Cooldown Flow:
- Superman lunge L
- Down Dog
- Superman Lunge R
- Down Dog
- Pigeon L
- Down Dog
- Pigeon R
- Pike stretch
- Straddle L
- Straddle R
- Straddle Center


FRIDAY
A) 5x10/side Cossack Squat
B) 5x10/side Single Leg Hip Bridge
+
Build to 3 Rep Max Back Squat in 25min*
Between EVERY backsquat set perform 10 DB/KB Bent Over Rows
 

Memorial Weekend Schedule
Friday: Normal Class
Saturday: 10am Community Class
Sunday: Closed (No Open Gym)
Monday: No Classes: 10am Memorial Day Murph


SATURDAY
AMRAP in 20 minutes:
Teams of 3
30 Box Jumps
30 Wall Ball Shots
30 Ab mat situps
Every 5 minutes Teams do 7 Burpees together Starting at 0

Week of 5/14 - 5/19

PROGRAMMING FOR WEEK OF 5/4/2108 - 5/19/2018

Vickery Social Day: This Saturday (19th) 



PAINTBALL Saturday 10am-2pm: Registration Deadline WEDNESDAY
TO REGISTER EMAIL ZACH OR SIGN UP ON THE SHEET BY THE IPAD

(if you emailed already you are good)


BAR NIGHT: Saturday May 19th, 9pm - Whenever
Where? Capital Pub (2401 N Henderson Ave, Dallas, TX 75206)
Gym Tab? Couple hundred bucks. Get there early and first one on us.
Why? Make friends while not working out. Make up with each other from paintball earlier that day.


MONDAY
A) 5x3 Banded Back Squats @32X2
R90s- 120s Between Sets
+
B)5x3 Close Grip Bench Press
R90s- 120s Between Sets
+
1500m Row TT

Cooldown

Tabata Anchored Situps
:20 work
:10 rest
x 8 rounds

Score = average reps per round
8 = good
12 = excellent


TUESDAY
5 Sets
5min to Complete
5 PC and Jerk (225/155)
10 Strict C2b > 10 Strict Pullups > 5 Negatives > 10 RR
10 Box Jumps Overs (30/24)

Cooldown Flow (2-3x through):
- Down dog with slow shrugs and shoulder taps
- Forearm support down dog
- Seated shoulder bridge
- Rolling Scorpions


WEDNESDAY

A) 5x3 Front Squats
R90s-R120s
+
B) 3x3 DeadLift
+
4sets
C1) 10 Nordic Curls with a Partner
*Scale with a box or plates if needed
Rest 30s
C2) 12 DB Hammer Curls @3111
Rest 30s

Cooldown

A. DB External Rotation @3010: 10/arm x 3 sets
B. 3 Rounds, in a Hollow Hold:
10 Y's
10 T's
10 W's


THURSDAY
Coach's Choice - Midline Work
+
80 DU
400m Run
50 Burpees
400m Run
50 T2b
400m Run
50 KBS (53/35)
400m Run
80 DU

25min Cap

Cooldown
3 Rounds:
Heel Walks
10 Single Leg Calf Raise L
10 Single Leg Calf Raise R
+
2min/side Pretzel Stretch


FRIDAY
A) 7/side Bulg Split Squats
R30s btwn sides and sets
+
B) 5x3 Back Squats
R120s
+
5min Amrap
Ring Strict Pull up > Negative Chin Ups > Bbell Chinups
 


SATURDAY
15min Amrap w/ a Partner
10 Wall Walks
12 Junk Yard Dogs

Rest and Transition

12min Amrap
Row/AB for Max Meters/Miles in a Group of 3

Week of 5/7 - 5/12

PROGRAMMING FOR WEEK OF 5/7/2108 - 5/12/2018

Vickery Athletics Upcoming Events

Saturday May 19th

PAINTBALL: Saturday May 19th, 10am - 2pm* 
*EMAIL TO REGISTER
BAR NIGHT: Saturday May 19th, 9pm - Whenever
Where? Capital Pub (2401 N Henderson Ave, Dallas, TX 75206)
Gym Tab? Couple hundred bucks. Get there early and first one on us.
Why? Make friends while not working out. Make up with each other from paintball earlier that day.


MONDAY
10-9-8-7-6-5-4-4
Close Grip Bench Press (Increasing Weight)
14 (7/7) Cossack Squats btwn sets
+
AFAP
20 Cal Row
20 C2b
20 Burpee
20 Pullups

COOLDOWN
Accumulate 3min in each:
Side Plank L
Side Plank R
FLR
- switch between positions as needed


TUESDAY
Snatch Balance or Snatch Drop from a Rack
5x10
*Do not go above 50% of your 1RM full snatch
+
E2MOM x20min
2 Full Snatch
*Can build weight

COOLDOWN
2min per side Pigeon Stretch
2min per side Couch Stretch


Wed
Handstand Tech
Kick Up on Wall
Kick Up Facing Wall
Kick Up with Partner
Kick Up Free Standing
+
"Diane"
21-15-9
DL (225/135)
HSPU*
*Strict
12min Cap

COOLDOWN
3-4 Rounds:
50' Upside Down KB Walk Overhead - L arm
50' Upside Down KB Walk Overhead - L arm
10 Slow Scapula Pushups


THURSDAY

Kipping Tech
+
5 RFT
20 WallBall (20/14)
20 Box Jump (24/20)
3 Muscle Ups > 1 MU > 3 BMU > 1 BMU > 5 Burpee Pullups > 10 DB Burpees
300m Run

COOLDOWN
2min/leg Split squat pause w/ knee 2" above ground
*As few breaks as possible


FRIDAY
4 Rounds for Quality
20 Dragon Squat w/ light to no weight
Accum 30sec Chin Up Hold
+
6x3 Back Squat
R 120 sec
+
6min Tabata Lower Abs
Alternating between Scissor, Hold, Flutter Kicks
 


SATURDAY COMMUNITY
8min
850m Run
Amrap Burpees
+
8min Amrap
20 Abmat Situps
10 Airsquats
+
8min
1000m Row/ 1.6mi AB
Amrap DB Thrusters

Week of 4/30 - 5/6

PROGRAMMING FOR WEEK OF 4/30/2108 - 5/6/2018

ANNOUNCEMENTS

Look for a newsletter in your inbox with May info at the beginning of this week. May Social event will be May 19. We will have Murph on Memorial Weekend on Monday,


MONDAY
A) 5x5 Banded Back Squats @32X2
R90s- 120s Between Sets
+
B)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
"Helen"
3RFT
400m Run
21 KBS
12 Pullups
*11min Time Cap

COOLDOWN
200m Run @ steady pace
(rest 60s)
x 5
*shoot for same time for all 5 splits


TUESDAY
10 Sets not for time
3 Heavy Power Snatch Singles
10 High Box Jump Overs

*these are all working sets and should not include building sets

COOLDOWN
A. DB External rotation @3010 10/arm, heavier than last week if able x 4 sets
B. 40 Scap Pull ups


WEDNESDAY
A) 5x4 Front Squats
R90s-R120s
+
B) 6x8 SL RDL @32x1
+
C) 10min Amrap Bbell Z Press

COOLDOWN
Max Side Plank R - record time
Max Side Plank L - record time
then...
15 Side Plank Taps R
15 Side Plank Taps L
15 FLR Knee Drives
x 4 sets


THURSDAY
8000m Row with a Partner @65% Effiort
*Partners have to switch every 1000m
Rest 1:1 if no partner

COOLDOWN
5-10 Breaths in each position:
Foldover/Standing Pike
Up Dog
Down Dog
Pigeon R
Down Dog
Pigeon L
Child's Pose
- Take your time and relax into each joint/muscle that feels most restricted


FRIDAY
6x7/side Deficit Reverse Lunge
+
5 sets
Max Ring Rows
Rest roughly 2min
Max Burpees
Rest Roughly 2min


SATURDAY

4 Rounds
3min Amrap
30 Wallballs
30 DU/Ball Jumps
30 Mountain Climbers
Rest 5min

Week of 4/23 - 4/28

PROGRAMMING FOR WEEK OF 4/23/2018 - 4/28/2018

MONDAY
A)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
B) 5x5 Banded Back Squats @32X2
R90s- 120s Between Sets
+
Tabata x2
Burpee Over Bar
Push Press (45/33)

COOLDOWN
3min/side Pigeon stretch
 


TUESDAY
40min AMRAP of 100% effort rounds
18/15 Cal Row or AB Bike (35 sec cut off)
Immedaitely into...
7 Heavy UB Powercleans
Rest 3:00- 4:00

COOLDOWN
5x10/Side
Abductor Raises


WEDNESDAY
5 sets
A1) 5 Front Squats
R45s
A2) 10 DB Bent Over Row @3012
R60s
+
20min Amrap
5 Strict DB/KB Press (~50/35)
10 DL (225/135)
100m OH Carry with DB/KB

COOLDOWN
3 Sets:
60s Toe Walks
60s Heel Walks


THURSDAY
10 RFT
200m Run
10 Box Jump Step Down (24/20)
20 DB Hang Snatch (50/35)

*30min Time Cap

COOLDOWN
AB x 10min:
30s @ 80%
30s @ 40%
Or
10min Jog
70% 30s
35% 30s


FRIDAY
5x7/side Bbell Split Squat
R30s btwn sides and 60s between sets
+
5 Sets
A1) 3 Back Squat
R60s
A2) 5 Wtd Pullups
R30s
A3) 10 Controlled Banded Pull Aparts
R30s

COOLDOWN
Move through each position, 5 breaths or more as needed in each:
Down Dog
Superman Lunge R
Pigeon R
Down Dog
Superman Lunge L
Pigeon L
Shoulder Support Bridge
Pike Stretch


SATURDAY
Emom x 30min
Min1: 30 DoublersUnder/30 Ball Jump
Min2: 8 Backside Burpees
Min3: 100m Run

Week of 4/16 - 4/21

PROGRAMMING WEEK OF 4/16/2018 - 4/21/2018

 

MONDAY
A) 5x5 Banded Back Squats @32X2
R90s- 120s Between Sets
+
B)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
"Fran"
21-15-9
Thruster (95/65)
Pullups
*8min Time Cap

COOLDOWN
Shoulder Mobility x 2min/drill:
Lat Roller on PVC
Trap under Barbell


TUESDAY
Double Under Tech
+
Snatch Tech and Warm Up
+
3 building + 6 Working Sets
2 Power Snatches + 1 Full Snatch
*two powers are TnG then drop and right to last single full
R3min between sets

COOLDOWN
Tabata Plate Pinches:
:20s hold 1 plate in each hand / :10 rest
x 8 rounds


WEDNESDAY
A) 5x5 Front Squats
R90s-R120s
+
5 sets
B1)5 Strict press
R30s
B2) 100m
One arm Front Rack Kb Carry
One Arm Over Head Carry
R60s
*build in weights
+
C) 5x6 RDL @32x1

COOLDOWN
5x10/Side
Abductor Raises


THURSDAY
7 Sets
500m Row
~R1:1
*Keep Efforts Repeatable

COOLDOWN
10min Jog @ pace that will allow you to discuss life events with a friend


FRIDAY
A) 14 Cossack Squats
R60s btwn Sets
+
B) 5x5 Back Squat
R2min
+
3sets
C1) 10 Hammer Curl @3111
R45-60s
C2) 10 Negative Pullups
R45-60s


SATURDAY
For Time
12 Wallwalks
800m Run
120 Abmat Situps
800m Run
12 Wall Walks

 

Week of 4/9 - 4/14


Programming Week of 4/9/2018 to 4/14/2018

MONDAY
A) 5x5 Banded Back Squats @32X2
R90s- 120s Between Sets
+
B)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
2 RFT
32 T2b > Knee Raises > Kips
32 Alt DB Snatch (50/35)
*10min Time Cap

Cool Down
3 Sets:
45s FLR
45s Side Plank L
45s Side Plank R
45s Superman


TUESDAY
E3mom x 33min
4 Power Clean and Jerk
6 Box Jump Over (30/24)
*Building weight
*Find something you can clear completely in one jump. Should not be TnG

Cool Down
DB External rotation 4x8/arm
5x10/Side
Abductor Raises


WEDNESDAY
A) 5x5 Front Squats
R90s-R120s
+
5 sets
B1)5 Strict press
R30s
B2) 100m Dual Front Rack Kb Carry
R60s
*build in weights
+
C) 5x6 RDL @32x1

Cool Down

5min AMRAP:
50 Anchored Wtd Situps


THURSDAY
w/ a partner
40min Amrap
1000m Row
100 Devil Press (35/20)
200 DU > 1/2 Reps > Ball Jumps

Cool Down
5min Mobility Drill of Choice


FRIDAY
A) 7/side Bulg Split Squata
R30s btwn sides and sets
+
6 RFQ
3 Heavy Back Squat From Rack
3 Wtd Pullups (holding DB, no belts)
10 Horizontal Ring Row

Cool Down
NONE


SATURDAY COMMUNITY
15min Amrap
10 DB Push Press
200m Run

5min Trans

15min Amrap
10 Burpee
10 Wallball

New Program: Week of 4/2 - 4/7

Announcements

Please check your emails for the April News Letter and Program Write Up. Program Write-Up also linked to Vickery Athletics Members private Facebook Page. 


Programming Week of 4/2/2018 to 4/7/2018

MONDAY
A) 5x5 Banded Back Squats
R90s- 120s Between Sets
+
B)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
7min Amrap
10 DB PushPress (35/20)
5 Burpees

Cool Down
Accumulate 30 strict pullups @2121, break as much as needed, use assistance as needed


TUESDAY
E2mom x 20min
3 Power Snatch
*quick singles not TnG
*Building weight
+
2 RFT
30 KBS (70/35)
30 Box Jump (30/24)
30/25 Cal Row/AB
13min time cap

Cool Down
15 Deficit Calf Raises
x 3-4 sets


WEDNESDAY
5 Sets
A1) 5 Front Squats
R30s
A2) 100m Overhead and Side carry (switch 50m/50m)
R60s
+
5 sets
B1)5 Strict press
R30s
B2) 10 Tough Ring rows
R60s
+
C) 5x5 Deadlifts*
*at least two building sets before the set 5x5

Cool Down
550m Single Arm Farmer Carry


THURSDAY
5 Sets
400m Run
30 DU
30 Mountain Climbers (1/1 =2)
Rest 3min btwn rnds

Goal = Maintain same time for all rounds

Cool Down
Pigeon Stretch 3 min per side


FRIDAY
A) 7/side Bulg Split Squata
R30s btwn sides and sets
+
5 Sets
B1) 7 Back Squats @3212
R90s
B2) Max Kipping Pullups
R90s

Cool Down
NONE


SATURDAY COMMUNITY
Teams of 3
12 Rounds*
500m Row
10 Burpee over Rower
*Each person has to complete an entire round at one time
*4 rounds each person

Week of 3/26 - 3/31

Announcements

The entire weeks programming is listed below. This week is all about just sweating and coming in and having fun, its a tough week though. So if you are feeling beat up, listen to your body and take a day to stretch or rest. 

Next week we start a new programming cycle. Write up will go out this weekend. 

Great Job everyone on the CrossFit Open. We have a ton of new people and first timers participating. 


This Weeks Programming

MONDAY

Kipping Pullup Tech work
+
30min AMRAP
*w/ partner
3-6-9-12-15-18
Row/AB/Ski for Cal
Bbox Jumps ((30/24)


TUESDAY
Pistol Tech and Scaling
+
AMRAP in 20 minutes
200m Run
10 Pistols (alternating legs)
15 Pull-Ups


WEDNESDAY
Bulletproof Sholders as a Class
https://www.youtube.com/watch?v=ACAz6HFj1xE
+
Pigeon Stretch 4min per side as a class
+
21-15-9
PowerClean (135/95)
Ring Dip


THURSDAY
"Nick"
12 rounds for time of:
10 Dumbbell hang squat clean (50/35)
6 HSPU on dumbbells

*scale hspu to 3 wallwalks

*U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk


FRIDAY

Snatch Tech
In 30min Build to Max Snatch
or Build to Max Power Snatch if Overhead stabilty and mobility is an issue
 


SATURDAY COMMUNITY

4 Rounds
400m Run
50 Airsquats