7/22/2019 - 7/28/2019

Week of 7/22 - 7/28


ANNOUNCEMENTS

Pre Order your Summer Tank top by End of Day Thursday July25th

http://vickeryathletics.com/thestore

SUNDAY MOVEMENT THERAPY 11am-12pm w/ Jess
Points of Performance on the Overhead Squat and improving mobility and stability for the lift.


MONDAY
A
) 4x10 Bench Bench Press @3010
+
B) 4x10 Incline Bench Press @3010 (2 reds or Blue/Green/Blue)
+
C) EMOM x 10min
5 Double Pushup Burpees
+
D)14min AMRAP @~85% effort
Row or AB with Partner for Distance
50 Seconds Work
10 Second Transitions/Rest


TUESDAY
4 Sets
A1) Duck Walk Down
A2) Crab Walk Back + 10 Crab Hip Bridge
+
B) 5 x 9 Back Squat
Or
8/8 Bulg Split Squat (go heavy and rest 20-30s bertween legs)
+
4 Sets
C) 10 KB/DB RDL @5111
+
4 Sets (15min)
D1) 25 Reverse Sit Up
D2) 25 Wtd Sit Ups


WEDNESDAY
A) 5x10 Laying Inclined DB/KB Row
+
B) 5 Rounds for Quality
10 Cuban Barbell Press
5-7 Negative Pullups
+
"Helen"
3 RFT
400m Run
21 KBS (70/53)
12 Kipping Pullups > Jumping Pullups
12min Cap


THURSDAY
10min Emom w/ a Partner
3 Junk Yard Dogs Each
+
10 Rounds with a Partner
20 T2b
30 Hang DB Snatch
40 Row or AB

*Split work evenly


FRIDAY
A) 5 Sets
45 Sec Superman Hold
45 Sec Dead Bug Hold
+
B) 3x20 DL
+
C) 3x20 Def DL
+
D) 12min Emom
12 Goblet Squat with Squat Band


SATRUDAY
9am Strength Saturdays
S
trict Press
5 working sets of 5 Reps
R2min
+
3 Drop Sets
Burn out Light Koji press
+
4-5 sets of Max Sorenson Hold Through the drop sets and end of class


Saturday Community Class
6 rounds, alternating partners:
14 Kipping/jumping pullups
12 Burpees
200m Run


SUNDAY MOVEMENT THERAPY 11am-12pm
The Overhead Squat with Jess

Points of Performance on the Overhead Squat and improving mobility and stability for the lift.