2/3/2019 - 2/10/2019

Week of 2/3 -2/10


Announcements

1) Check your inboxes for Newsletter on Monday

2) Read about new programs and social events at the gym (Sunday Skills with Wes this week)

3) Make you have requested to join “Vickery Athletics Members” private facebook page (click here). This is how we send out invites

Cidercade.jpg

Vickery February Social at Cidercade


January lasted forever and we are kicking off February with a day party social event at Cidercade in Bishop Arts. Come out and meet new gym members and socialize outside our little garage.
Never been to Cidercade? CIDERCADE IS AN ARCADE AND BAR BY BISHOP CIDER IN DALLAS’ DESIGN DISTRICT. SHOWCASING 170+ ARCADES AND 30 CIDERS AND WINES ON TAP.
Drinking or not it is a ton of fun. 
Cidercade is $10 to get in (thats on you) and play all the games you want, Vickery will have a limited tab for drinks (knowing our crowd it usually gone within the hour.)

Feel free to bring family and friends. Hope to see y'all there!


MONDAY
50 Strict Chin Ups Not For Time
Wtd>Strict>Lightband>Supinated Bbell Pullups
+
5 Sets
30sec AB for Cal
1min Max UB DB/KB Thruster for Reps (50/35)
Rest ~4min
TECH DB Thruster: Goblet Squat to Target


Score = Cal + Reps
Record 5 Scores


Cooldown
3min/side couch stretch


TUESDAY
5 Sets
A1) Max Knee Hold or L-sit Hanging From Rings
Rest and transition
A2) 20 Strict crossbody knee to elbow FLR
Rest and transition
+
4 Sets
10 Below the Knee Hang Power Cleans
15 cal row
200m Run
R2:30

TECH HPC: High Hang Power Clean (use if you are still working on a dynamic hinging motion)

Cooldown
5 sets
45 sec side Plank left
No Rest
45 sec side Plank left
Rest 60s


WEDNESDAY
E3:00 x 10 Sets
6 Back Squats (all sets same weight)

TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
3 RFT
30 Drop Lunge w/ KB Goblet Hold (Red Plate) (53/35)
25 RKBS (53/35)
20 T2b

TECH Drop Lunges: Take away frop, reduce or no weight
TECH RKBS: Unweighted Good Mornings (working on hinge)


Cooldown
Mobility of Choice


THURSDAY
5 Sets
90 sec Power Snatch (1 every 10secs)
Rest 2min
+
18min Amrap
2-4-6-8-10-12
Muscle Up
30inch Box jump

TECH Power Snatch:
Reduce weight > Move to hang > Move to high hang

Cooldown
Also Rec before class starts
20" passive hang
10 scap pullups
15 internal + 15 external rotations per side
x 3 sets


FRIDAY
"Millhound Singlet Special"

1x 800m Sprint
Rest ~6min

1x550m Sprint
Rest ~4min

2x400m Sprint
Rest ~3min

3x200m Sprint
Rest ~2min

4x100m Sprint
Rest~ 2min

5x50m Sprint
Rest ~45s


9am Strength Saturday
5x6 Bench Press (more or the same as last week)
R3min
+
5x6 Back Squat (more weight than wednesday and more than last week)
R3min


10:15am Saturday Communtiy
5 Rounds for Time
20 Burpees
Run to Pavement Patch in Field
20 Airsquats
Run Back


SUNDAY Skills with Wes 11am - 12pm
Kipping
Kipping Pullups