Weekly Announcements
1) VA Intramural Open 2022: Battle of the Hogwarts Houses
RAVENCLAW WINS THE VICKERY INTRAMURALS
Checkout Week 3/Overall Scoring Details on Intramural Page
2) New Programming Cycle: Quick Video Walkthrough Below
10 Week Cycle: March 14th-May20th
3) Regular Cubby Cleanouts!
EVERY Friday Evening ALL the Cubbies will be cleaned out upfront and items will be donated.
Vickery will not responsible for items left and donated.
Monday
A) EMOM x 6min
Min 1: 40sec Hanging/Scap Pullups
Min 2: 40sec Air Squat to Target if needed
+
B) EMOM x 10min*
Pullups> Negative > Barbell Pullups
*Goal is to hold a consistent number across all minutes
*Don't go more than breaking twice (ex3/2/1= 6 reps) That would be the max breaks to get to six reps. More reps is not always better.
*Being able to do 5 unbroken consistent strict pullups is harder than doign 6 with two breaks.
*Go for quality not quantity
+
4 Sets in 16min
C1) 12/leg Plate Hold Step ups @ controlled descent
R~60s
C2) 15 Goblet Hold Cyclist Squat @30x1
R~60s
+
D) 30-20-10 in 12min
Tripod Row w/ 1sec Hold @ Top (50/35)
Jumping Deficit Lunges
TUESDAY
A) EMOM x 12min
Min 1: 12-15 Tall Kneeling Barbell Strict Press
Min 2: 10-12/leg Land Mine(LM) Split Stance RDL
+
5 Sets in 20min
B1) 8-10 Db Bench Press @4211
B2)12-15 Barbell RDL @ 31x1
+
C) 10min Amrap
15 RKBS
8 Deficit Push Ups
WEDNESDAY
A) With a Partner 40min AMRAP
4min Row for Meters (goal = 1000m/900m)
*after each set perform the following
8 Strict T2b > K2E > 30sec Accum KR Hold
20 Hollow Rocks > Bent Knee
THURSDAY
A) 3 Rounds in 9min
10 Scap Chin Ups
10 Weighted Pass Through
10 Tall Kneeling LM Goblet Press
+
B) 3 Unbroken Sets in 12min
12-15 Cuban Press w/ Barbell or Wtd PVC
12-15 Tall Kneeling DB Supinated Curls
+
C) EMOM x 10min
Min 1: 8-12 Bodyweight Tricep Extensions
Min 2: 10 Burpees
+
D) 3 Rounds in 11min
60sec KB Front Rack Hold
60/side Side Plank Right
60/side Side Plank Left
FRIDAY
A) 15min AMRAP
200m Run (increasing pace per round)
15/leg Hip Bridge
6 Box Jump (Increasing difficulty per round)
+
5 Sets
B1) 12/side Jumping Bulg Split Sqaut
R~60s
B2) 20 Frog Stance Deadlift
R~60s
+
C) EMOM x 10min
10 Wtd Walking Lunges (50/35)
SATURDAY
A) E2MOM x 36min
MIn 0-2
100m Run
10 Push Ups
Min 2-4
25 Slam Balls
Min 4-6
25 Ab Mat SIt Ups
SUNDAY SPECIALTY CLASS
This Sunday March 20th: Gymnastic Skills w/ Stefan - The Handstand
Skills and drills to get your first handstand or progress your already good handstand.
Upcoming Sunday Specialty Class Schedule
March 27th: Arm Day w/ Stefan
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