Week of 6/4 - 6/10

PROGRAMMING FOR WEEK OF 6/4/2108 - 6/10/2018


Newsletter and Tanktop/T Shirt Pre Order instructions will be going out this week via email and facebook so keep an eye out for them. 

Join our Private Facebook Group "Vickery Athletics Members" to make sure you are getting FB Vickery Social invites like our Annual Pool Party on June 16th. 

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MONDAY
Within in 30min complete...
Strict Press building to 1RM*
10,8,6,3,1,1,1,1

*10 Dual KB Front Rack Banded Squats @32x2
btwn each strict press rep (53/35)
(70 squats total)
+
500m row (2min cap)
R1:1 or 2min if capped (strapped into rower)
500m row (2min cap)

record each individual row times

Cooldown

Banded Hip Hinges https://www.instagram.com/p/BTsTXGZBRtj/?taken-by=moveu_official

Banded Hinge Pulldowns https://www.instagram.com/p/BTvBWyEhBGD/?taken-by=moveu_official


TUESDAY
Every 90s x 30min
Build to heavy Hang Power Snatch
+
"Annie"
50-40-30-20-10
Double Unders >Mountain Climbers (R/L = 2 reps)
Abmat Situps
 

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


WEDNESDAY
W/ a Partner for time
1000m Row (1.6mi AB)
1100m Run (550/550)
100 KBS (53/35)
100 Box Jumps (24/20)
100 Pullups > Partner Pullups
100 DB Push Press (50/35)
1100m Run (550/550)
1000m Row (1.6mi AB)

40min time cap

COOLDOWN
3min/side
Pigeon Stretch


THURSDAY
25min to build to 1RM Bench Press
10,8,6,3,2,1,1,1,1
+
20min Emom
7 T2b > Kipping Knee Raise > Kips
5 Burpess

COOLDOWN
10min @ conversational pace:
300m Jog
30s Handstand hold


FRIDAY

Partner Active Hamstring Stretch
2 min per side
+
4 Sets
A1) 10/10 Single Leg Hip Bridge
A2) 20 Dead Bugs
+
In 30 min Build to 2RM Deadlift


SATURDAY
For Total Reps
5 min Reverse Lunge steps
4 min 550m Run (Rest in time remaining)
3 min Mountain Climbers
2 min Star Jumps
1 min No Push Up Burpees

+

Teams of 4
400 Cal Row or 300 Cal AB