Monday - March 27, 2017

ANNOUNCEMENTS

1. NEW PROGRAMMING CYCLE BEGINS TODAY

DURATION: 9 weeks (Monday, 3/27 thru Saturday, 5/27)

THEME

We are shifting our focus from the high intensity conditioning cycles of the past few months (due to Open Prep) to elevated volume weight lifting and (slightly) lower intensity conditioning work. It is natural for the body and the mind to require a tapering off or deload from extended periods of high intensity exercise, assuming your goal is to see improvement at a steady rate over time. Following minimum adherence to this upcoming cycle (4x/week), you guys should feel bulletproof and healthy with a solid structural base to begin higher strength work upon in the next cycle. Also, as the days get warmer and pool parties approach, there ain’t no shame in wanting to get jacked and tan. Assuming nutrition is in check, there will be no need for those extra post-WOD sprints or 500 gazillion crunches. Trust the program but if you think you need extra attention in some area or supplemental work, don’t hesitate to ask a coach.

Want more details? Read the full breakdown HERE or email Bri@vickeryathletics.com

2. OFFICE HOURS: TODAY 5:30p-6:30p

3. NEW! 12pm Class on Monday, Wednesday, Fridays


WORKOUT OF THE DAY

10min Max Z-press 45/33 (RECORD)
+
5 Sets:
8 KBS Russian 70/53
20s AB Sprints @ 95% effort
5 Burpees AFAP
(Rest at least 2min bt sets)


HOMEWORK

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