4/1/2019 - 4/7/2019

Week of 4/1-4/7


ANNOUNCEMENTS

-Check Emails for April Newsletters! Lots of new stuff this spring.

-DEADLINE FOR PAINTBALL IS THIS SUNDAY - REGISTER BELOW

Register: http://vickeryathletics.com/thestore

-SUNDAY SKILLS THIS WEEK 11am-12pm: The Squat with Jess

Aches and Pain in squat?
Problems with depth?
Want to improve form?

Sunday is the day for you. jess is going to dive into the in's and out's of the squats and give you some tools to help improve your squat


MONDAY
In 8min Establish Max Weighted Puillup
In 8min Establish Max Reps Wtd Pullups with ~%30 of weight above

Or

In 8min Establish Max Active Hang
In 10min Establish Max Reps Strict Pullup > Chin Up > Banded Pullup > Negative Pullup > Barbell Pullup
+
10min Max Calories Assault Bike
200/160 Cal is Prime Time


TUESDAY
Emom x 10min
30sec Deadbug
+
E5min x 30min
7/7 Db Snatch (50/35)
10 T2b
20/16 Calorie Row


WEDNESDAY
30min to Establish Max Back Squat
Example Building Sets: 12,8,5,3,2,1, Max Attempts

TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
13min Armap
20 Medball Cleans (20/14)
30 DU > 20 Mtn Climbers (10/10)
100m Run


THURSDAY
HELLen”
3 RFT
800m Run
21 Devil Presses (50/35)
12 Muscle Ups > Bar MU > C2b/PU/Burpee > JC2b Burpee

*30min Cap


FRIDAY
5min Amrap
Row for Calories

R5min

5min Amrap
Walking Lunges

R5min

5min Amrap
Burpees

R5min

5min Amrap
Assault Bike

R5min

5min Amrap
Slamball Over Shoulder


SATURDAY
9am Strength Saturday
25min To Build To Max Bench Press
+
25min to Complete
3x20 Deadlift
3x20 Deficit Deadlifts (35lb plate)


10:15am Saturday Community
23min Amrap
400m Run
15 Wallballs
15 Abmat Situps


SUNDAY SKILLS: The Squat with Jess

Aches and Pain in squat?
Problems with depth?
Want to improve form?

Today is the day for you. jess is going to dive into the in's and out's of the squats and give you some tools to help improve your squat