Week of 5/14 - 5/19

PROGRAMMING FOR WEEK OF 5/4/2108 - 5/19/2018

Vickery Social Day: This Saturday (19th) 



PAINTBALL Saturday 10am-2pm: Registration Deadline WEDNESDAY
TO REGISTER EMAIL ZACH OR SIGN UP ON THE SHEET BY THE IPAD

(if you emailed already you are good)


BAR NIGHT: Saturday May 19th, 9pm - Whenever
Where? Capital Pub (2401 N Henderson Ave, Dallas, TX 75206)
Gym Tab? Couple hundred bucks. Get there early and first one on us.
Why? Make friends while not working out. Make up with each other from paintball earlier that day.


MONDAY
A) 5x3 Banded Back Squats @32X2
R90s- 120s Between Sets
+
B)5x3 Close Grip Bench Press
R90s- 120s Between Sets
+
1500m Row TT

Cooldown

Tabata Anchored Situps
:20 work
:10 rest
x 8 rounds

Score = average reps per round
8 = good
12 = excellent


TUESDAY
5 Sets
5min to Complete
5 PC and Jerk (225/155)
10 Strict C2b > 10 Strict Pullups > 5 Negatives > 10 RR
10 Box Jumps Overs (30/24)

Cooldown Flow (2-3x through):
- Down dog with slow shrugs and shoulder taps
- Forearm support down dog
- Seated shoulder bridge
- Rolling Scorpions


WEDNESDAY

A) 5x3 Front Squats
R90s-R120s
+
B) 3x3 DeadLift
+
4sets
C1) 10 Nordic Curls with a Partner
*Scale with a box or plates if needed
Rest 30s
C2) 12 DB Hammer Curls @3111
Rest 30s

Cooldown

A. DB External Rotation @3010: 10/arm x 3 sets
B. 3 Rounds, in a Hollow Hold:
10 Y's
10 T's
10 W's


THURSDAY
Coach's Choice - Midline Work
+
80 DU
400m Run
50 Burpees
400m Run
50 T2b
400m Run
50 KBS (53/35)
400m Run
80 DU

25min Cap

Cooldown
3 Rounds:
Heel Walks
10 Single Leg Calf Raise L
10 Single Leg Calf Raise R
+
2min/side Pretzel Stretch


FRIDAY
A) 7/side Bulg Split Squats
R30s btwn sides and sets
+
B) 5x3 Back Squats
R120s
+
5min Amrap
Ring Strict Pull up > Negative Chin Ups > Bbell Chinups
 


SATURDAY
15min Amrap w/ a Partner
10 Wall Walks
12 Junk Yard Dogs

Rest and Transition

12min Amrap
Row/AB for Max Meters/Miles in a Group of 3