Week of 8/13/2018 - 8/20/2018

PROGRAMMING FOR WEEK OF 8/13/2108 - 8/19/2018


Announcements

TWO signup sheets out by iPad. 

1) For rock climbing. We need a headcount for rock climbing. So if you plan on coming 

2)He is back! Get treated by Dr Spencer Bruce from Kinetik chain next Monday 8/20/2018. $50.00 and he will help assess and treat any aches and pain. Sign up on sheet by ipads!

It will be $50.00 per time slot and will be paid via card or cash to him day of. 


MONDAY
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 RFT
20 Deadlift (155/105)
20 Burpee over bar
5 Push Jerks (same weight as DL)

20min Time Cap

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

10min Amrap
300m run
8 barbell Thrusters (95/65)
10 toes-to-bar > Knee Raises

R10min

10min Amrap
300m run
8 barbell Thrusters (95/65)
10 toes-to-bar > Knee Raises

R10min

1mile group cooldown Jog

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


WEDNESDAY
"Vickery Total"

1RM Snatch (1lb = 1pnt)
+
Max Handstand hold (1 sec = 1 pnt)
+
4min Row for max cals (1 cal = 1 point)

Example scoring

Snatch 100 lbs
HS hold 1:34
Row 40 cals
Score would be 100 + 94 + 40 = 234 point total
 


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
+
4x12 per side single leg deficit calf raises
+
4sets
1min Max DU
100m Sprint
R3min
+
50 Stirct Knees to elbow

COOLDOWN
3min perside PVC Front Rack Stretch


FRIDAY
A. Back squat @ 30X2
6x8 rest as needed

3sets
B1. Russian box step-ups 6-8/leg, show control at the top and control descentr
Rest 60s
B2. 50m Tough loaded front carry
R60s
 


SATURDAY
No Saturday 10am Class!
Come ROCK CLIMBING with the Vickery crew instead. Sign up on sheet at front of gym.

11am - 2pm

Summit Rock Climbing: Dallas Location

$13 per person