Week of 5/29 - 6/3

PROGRAMMING FOR WEEK OF 5/29/2108 - 6/3/2018


Barbell Starts this Sunday: You can still sign up or ask questions by emailing zach@vickeryathletics.com


Attention Newer Members

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TUESDAY
3min per Side Couch Stretch
+
2min Partner Pec Stretch
+
4 Sets
1min Max Effort DB Snatch*
*Alternating btwn hands every 5 reps
R90s
1min Max Effort V-up > SuitCases > Abmat Situps
R90s
+
5x12 @3112
DB Reverse Fly on Incline Bench

COOLDOWN
3 Sets:
DB External Rotation @ 5010: 8-10/arm
5/arm DB windmills


WEDNESDAY
Ring Muscle Up Tech
-Kippin Transition
+
24min Amrap
A1) 3-6 DB Arnold Press @31x2
R10-30s
A2) 6/6 KB Row @3212
R10-30s

COOLDOWN
50 Banded Hip Bridge on Floor
5 Sec Hold at Top


THURSDAY
30min Amrap w a Partner
500m Row
40 DB Box Overs (50/35) (24/20)
30 KBS (53/35)

COOLDOWN
3min perside PVC Front Rack Stretch


FRIDAY
4 Sets
A1) 5/side Wtd (kb/db) Bulg Split Squats
No Rest between sides
R30s
A2) 10/side Single Leg Hip Bridge
R60s
+
Building to 3 Heavy Sets of 2
8,5,4,3,2,2,2
R60-120s


SATURDAY
5 Rounds for time:
10 Deadlift 185/125
8 Burpees
400m Run
Rest 2min btwn rounds

Score = Total time


COOLDOWN AS A GROUP: Pigeon stretch