7/15/2019 - 7/21/2019

Week of 7/15 - 7/21


ANNOUNCEMENTS

SUNDAY MOVEMENT THERAPY 11am-12pm
Hips and Pelvis with Andrew Oliver
This week we are inviting Vickery Member and Clinic Director at ATI Physical Therapy Andrew Oliver to dive into how to tackle issues in your hips/pelvis.
This is recommended to ALL members. We are lucky to have not one but two Physical therapists at Vickery happy to share their time and knowledge with our members two weekends out of the month.

Tank Top Designs Released this Week

Sample size and shirt blanks will be available to try at front desk.


MONDAY
A) 5x10 Bench Bench Press @3010 in 17min
*Keep trying to build off previous weeks. Be Honest with tempo and working sets.
+
5 Sets in 16min
B1) 12 Hammergrip Incline Db Bench Press @3010 (~2 reds under bench)
Immedaitely into..
B2) 5-10 Wtd Pushups > Push ups > Inc Hands
~R90s
+
AFAP
100/80 cal on AB
6min cap


TUESDAY
A) 5 x 9 Back Squat
or
8/8 Standing Barbell Split Squat
+
8 Rounds total with a partner
12/side Banded Step Ups*
(add db if form permits)
+
4 Sets
30sec KB Wall Sit
Immedaitely into
150/125m Row


WEDNESDAY
4 Sets
A1) 16 Alt DB Hammer Curl
R60s
A2) 16 Alt Reps Gorilla Row
R60s
+
"Chonk Helen"
3 RFQ
400m SA Farmers Carry (HEAVY DB/KB)
21 KBS (70/53)
12 Weighted Pullups (~50/35)
*24min Time Cap


THURSDAY
Accum 2min of quality Knee Raise Hang
+
12 Rounds with a Partner*
6 UB HPC to PJ (135/95)
12 Toes to Bar
15/11 Cal Row

*Alternate rounds (6 each)

*25min Time Cap


FRIDAY
A) Every 2.5 min x 5 sets
4-6 Reps Heavy DL
or
10-12 Moderate TnG DL
+
B) 4x8/side
Staggered Stance Barbell Goodmorning
+
C) 12min Amrap w/ Partner
14 sets Dball Walking Lunge
*alt every 14 steps
*hold ball anyway
+
D) Tabata Jumping Squats


SATRUDAY
9am Strength Saturdays
S
trict Press
5 working sets of 5 Reps
R2min
+
5x10 Seated DB Arnold Press
+
E90s x 15min
Backwards Primal Crawl (one long length)


Saturday Community Class
EMOM x 27min
min 1: 12 Ring Rows
min 2: 11 Burpees
min 3: 15 Abmat Sit ups


SUNDAY MOVEMENT THERAPY 11am-12pm
Hips and Pelvis with Andrew Oliver
This week we are inviting Vickery Member and Clinic Director at ATI Physical Therapy Andrew Oliver to dive into how to tackle issues in your hips/pelvis.
This is recommended to ALL members. We are lucky to have not one but two Physical therapists at Vickery happy to share their time and knowledge with our members two weekends out of the month.