Week of8/6/2018 - 8/12/2018

PROGRAMMING FOR WEEK OF 8/6/2108 - 8/12/2018


ANNOUNCEMENTS

Vickery Athletics Upcoming August Events

 Saturday August 18th: Vickery Goes Climbing
-Sign up sheet in front of iPad.
See newsletter for more info.
-Saturday 10am Class on August 18th is cancelled. 

August 26th: New Program Cycle Starts 


MONDAY
Not for Time

100 Bench Press (75% BW males/ 60% BW Female)
*Every 10 bench press perform 8 kipping pullups
+
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
*13min Time Cap
*The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.


Scale 1:
5-10-15-20-25-20-15-10-5

Scale 2: With a partner 30sec on 30 sec off for 13min. Row for Calories or AB

CoolDown
Accumulate 1:30 in as few sets as possible and in any order of:
Side Plank L
Side Plank R
Hollow Rocks or Hollow Hold


TUESDAY
Back Squat
6x10 @ 3011
R60-90sec in btwn
+
5min Amrap
10 No Push Up Burpees
10 Kbs (53/35)

4min Rest

5min Amrap
10 No Push Up Burpees
10 Db Snatch (50/35)

4min Rest

5min Amrap
10 No Push Up Burpees
40 Mountain Climbers
 

CoolDown
Bulletproof Shoulders, 15-20 reps of each movement:
Side plank reverse fly's
Y's
Scapula pushups
T's
W's
Cuff Isolation

Video above, save link
https://www.youtube.com/watch?v=ACAz6HFj1xE


WEDNESDAY
200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
550m run at easy pace
100m sprint
800m run at easy pace
100m sprint
550m run at easy pace
100m sprint
800m run at easy pace
100m sprint
550m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint

30min Cap

CoolDown
Box Pistols @3221: 6-8/leg x 4 sets
- Hang leg off the side of box
- Toes forward, ankle lifted
- Descend as far as possible WITHOUT letting knee or ankle drop
- Sit hips back just like a squat


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
+
"Amanda .45" (light)
13-11-9-7-5 Reps for Time
Muscle-Ups
Snatches (115/85 lb)
*Time cap 17 minutes

Cooldown Flow:
- Superman lunge L
- Down Dog
- Superman Lunge R
- Down Dog
- Pigeon L
- Down Dog
- Pigeon R
- Pike stretch
- Straddle L
- Straddle R
- Straddle Center


FRIDAY
Accum 5min Sitting on heels
Toes curled under or Toes Flat
*alt or pick your more challenging position
+
in Groups of 4 AFAP
400 Calories on Row

*30sec intervals

Cap 15min


SATURDAY
EMOM x 30min

1: 12/10 Cal Row/AB/Ski
2: 10 Box Jump Step Down
3: 8 DB/KB Srict Press