Week of 5/7 - 5/12

PROGRAMMING FOR WEEK OF 5/7/2108 - 5/12/2018

Vickery Athletics Upcoming Events

Saturday May 19th

PAINTBALL: Saturday May 19th, 10am - 2pm* 
*EMAIL TO REGISTER
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
10-9-8-7-6-5-4-4
Close Grip Bench Press (Increasing Weight)
14 (7/7) Cossack Squats btwn sets
+
AFAP
20 Cal Row
20 C2b
20 Burpee
20 Pullups

COOLDOWN
Accumulate 3min in each:
Side Plank L
Side Plank R
FLR
- switch between positions as needed


TUESDAY
Snatch Balance or Snatch Drop from a Rack
5x10
*Do not go above 50% of your 1RM full snatch
+
E2MOM x20min
2 Full Snatch
*Can build weight

COOLDOWN
2min per side Pigeon Stretch
2min per side Couch Stretch


Wed
Handstand Tech
Kick Up on Wall
Kick Up Facing Wall
Kick Up with Partner
Kick Up Free Standing
+
"Diane"
21-15-9
DL (225/135)
HSPU*
*Strict
12min Cap

COOLDOWN
3-4 Rounds:
50' Upside Down KB Walk Overhead - L arm
50' Upside Down KB Walk Overhead - L arm
10 Slow Scapula Pushups


THURSDAY

Kipping Tech
+
5 RFT
20 WallBall (20/14)
20 Box Jump (24/20)
3 Muscle Ups > 1 MU > 3 BMU > 1 BMU > 5 Burpee Pullups > 10 DB Burpees
300m Run

COOLDOWN
2min/leg Split squat pause w/ knee 2" above ground
*As few breaks as possible


FRIDAY
4 Rounds for Quality
20 Dragon Squat w/ light to no weight
Accum 30sec Chin Up Hold
+
6x3 Back Squat
R 120 sec
+
6min Tabata Lower Abs
Alternating between Scissor, Hold, Flutter Kicks
 


SATURDAY COMMUNITY
8min
850m Run
Amrap Burpees
+
8min Amrap
20 Abmat Situps
10 Airsquats
+
8min
1000m Row/ 1.6mi AB
Amrap DB Thrusters