Week of 7/16-7/22

PROGRAMMING FOR WEEK OF 7/16/2108 - 7/22/2018


ANNOUNCMENTS

NORTH TEXAS BOXER RESCUE

 Saturday July 28th - Four Year CHARITY COMPETITION

Deadline Monday JULY 23!

FB EVENT: CLICK HERE

 Email Zach@vickeryathletics.com with your full team of 3 by this date! 

For Vickery's 4year Anniversary we are going to support a local boxer rescue! On Saturday July 28th we will come together in the morning for a fun 3 event "competition". These events will be accessible for all skill levels and fitness levels, the more the merrier! The main attraction will hopefully be some lovable boxers who will be there looking for their furever home. We will have some drinks and food after the comp to celebrate Vickery. There will be a donated prize pack for the winner.


MONDAY
Toes to Bar Tech: Connecting reps and turning knee raises to toes to bar
+
5 Sets
10 UB T2b or Kipping Knee Raise > 26 Mountain Clibmers
10 UB Power Cleans
10 UB Push Press at PC weight
R~3min btwn sets as a group

*90 sec cap for each set
*Work and rest as a group

Record Individual Set Times

COOLDOWN
A. DB External rotation @3010 10/arm, heavier than last week if able x 4 sets
B. 40 Scap Pull ups


TUESDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6
+
E3mom x 30min*
10 -12 Burpees
15/15 DU sets

*Goal is to keep sets steady

COOLDOWN
3 min per side Calf Mash


WEDNESDAY
Accum 5 min in Ring Support Hold
+
12-8-4
PowerClean (225/155)
550m run after each set
 

COOLDOWN
Max Side Plank R - record time
Max Side Plank L - record time
then...
15 Side Plank Taps R
15 Side Plank Taps L
15 FLR Knee Drives
x 4 sets


THURSDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6
+
5 Sets
A1) 10/10 Kb Side Crunches
R30s
A2) 10/10 Side Plank Touches
R60s
+
4 Sets
B1) 10 Decline Db Skull Crushers @3011
R30s
B2) 10/10 DB/Plate Tricep Kick Backs @3011
R60s

COOLDOWN
5-10 Breaths in each position:
Foldover/Standing Pike
Up Dog
Down Dog
Pigeon R
Down Dog
Pigeon L
Child's Pose
- Take your time and relax into each joint/muscle that feels most restricted


FRIDAY
4 Rounds for Quality
20 Dragon Squat w/ light to no weight
Accum 60s Deadbug Hold
+
6x3 Back Squat
R 120 sec
+
6min Tabata Lower Abs
Alternating between Scissor, Hold, Flutter Kicks
 


SATURDAY
13min AMRAP w/ a Partner:
Alternating Rounds...
200m Run
10 Situps
+
13min AMRAP w/ a Partner:
Alternating Rounds...
8 Box Jumps
5 Burpees