New Program: Week of 4/2 - 4/7

Announcements

Please check your emails for the April News Letter and Program Write Up. Program Write-Up also linked to Vickery Athletics Members private Facebook Page. 


Programming Week of 4/2/2018 to 4/7/2018

MONDAY
A) 5x5 Banded Back Squats
R90s- 120s Between Sets
+
B)5x5 Close Grip Bench Press
R90s- 120s Between Sets
+
7min Amrap
10 DB PushPress (35/20)
5 Burpees

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


TUESDAY
E2mom x 20min
3 Power Snatch
*quick singles not TnG
*Building weight
+
2 RFT
30 KBS (70/35)
30 Box Jump (30/24)
30/25 Cal Row/AB
13min time cap

Cool Down
15 Deficit Calf Raises
x 3-4 sets


WEDNESDAY
5 Sets
A1) 5 Front Squats
R30s
A2) 100m Overhead and Side carry (switch 50m/50m)
R60s
+
5 sets
B1)5 Strict press
R30s
B2) 10 Tough Ring rows
R60s
+
C) 5x5 Deadlifts*
*at least two building sets before the set 5x5

Cool Down
550m Single Arm Farmer Carry


THURSDAY
5 Sets
400m Run
30 DU
30 Mountain Climbers (1/1 =2)
Rest 3min btwn rnds

Goal = Maintain same time for all rounds

Cool Down
Pigeon Stretch 3 min per side


FRIDAY
A) 7/side Bulg Split Squata
R30s btwn sides and sets
+
5 Sets
B1) 7 Back Squats @3212
R90s
B2) Max Kipping Pullups
R90s

Cool Down
NONE


SATURDAY COMMUNITY
Teams of 3
12 Rounds*
500m Row
10 Burpee over Rower
*Each person has to complete an entire round at one time
*4 rounds each person