ANNOUNCMENTS
1) 2nd Half of this Program Cycle:
This is the 2nd 5 weeks of this cycle. We are doing away this the big 30min EMOM with back squat and RDL. Hopefully you walked away feeling slightly more confident at those movements due to high exposure to them or have the ability to break down the movement to improve it even more. Practice reps make perfect.
Pull up EMOM will stay but may not be 2x per week depending on total weekly volume.
You will see below that those big days will target the same movement patterns with slightly more complex movements. We will increase weight on some of more complex movements as the next 5 weeks progress.
2) Upcoming Vickery Events/Dates
Summer apparel order coming soon. More details to come.
Saturday Mat 27th: Murph (closed Sunday and Monday)
Saturday June 10th: Annual Go Be Great Charity Workout followed by the Jax Vickery Pool Party
MONDAY
A) 10min Pull Up EMOM
+
B) E2MOM x 15 Sets
8/leg Barbell Bulgarian Split Squats
10-15 Reps
Alternating Sets
Hammer Grip Curls
Supinated Curls
Reverse Curl
+
C) 400m DB or KB Farmers Carry
TUESDAY
A) 6 Sets
10 Assisted SL KB RDL
R60s
+
B) E3MOM x 10min
12 Seated Military Press
12 Push Ups
12 Bent Over Plate Reverse Flies
WEDNESDAY
6 Sets
500m/450m Row or ~30/22cal Echo Bike
Alternating w/ Partner
*2:10min Cap per repeat
+
For Time w/ 20min Cap
50 Situp
50 Ring Row
40 Situp
40 Ring Row
30 Situp
30 Ring Row
20 Situps
20 Ring Row
10 Situps
10 Ring Rows
THURSDAY
A) Every 7min for 21min
12 Chin Ups
16 Heavy Db Curls
20 Banded Curls
Echo Bike ~12/9 cal per min in Time Remaining
+
B) Every 7min for 21min
12 Bodyweight Tricep Extensions
16 KB Skull Crushers
10 Dips
Row ~14/10cals in Time Remaining
FRIDAY
5 Rounds
6 Snatch Grip RDL
6 Hi Hang Power Snatch
25 RKBS
20/15 cal Echo
~R3min
*Snatch Grip RDL and HH PSna are unbroken.
SATURDAY
32min EMOM
Min 1: 15 Wallball
Min 2: 100m Run
Min 3: 10/side Hip Taps
Min 4: 10 Box Jumps"
SUNDAY SPECIALITY CLASS
This Sunday 5/7: Arms w/ Stefan
Upcoming Sundays
5/14: Cardio and abs w/ Brie
5/21: Snatch Lifting Session w/ Zach
5/28: Closed Memorial Day Weekend
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