ANNOUNCMENTS
1) New Coaches in Training
I am happy to announce that this past weekend in-house training started for two new protentional coaches at Vickery.
Autumn Brocher and Victoria Brickert will be having to spend way to much time with me over the next 2 - 4 months. They will be shadowing, co-coaching, and instructing classes in that time frame. If they make it through the Vickery Training Program, they will be coaching classes well before the end of the year.
Picking protentional new coaches is not a choice I take lightly or make easily. We had a great response when we put it out there that the gym was looking for new coaches and I feel that we have picked the two best candidates to become part of the staff.
Please make sure to treat them with respect (well more respect than y'all treat me) and understanding that they will be learning as they go through training.
Thanks team
2) Labor Dar Weekend Gym Schedule
Sat Sep 2nd: 8:30am Only*
Sun Sep 3rd: No Specialty Class
Mon Sep 4th: 9:30am Class, Normal Classes Cancelled*
*Sign up on Pike 13 but ignore waitlist if there is one
MONDAY
A) 3 Rounds
20/15 Echo Sprint
20 Kb/Db Seal Row
10 Building Bench Press
+
B) Bench Press
6x8
+
C) 14min AMRAP
10 Kipping Pullups
8/side SA DB HG BP
20 Suitcases
TUESDAY
A) 7 Sets (~42min)
Row 1m30sec for Cals @70%
R~90s
Echo 1m30s for Equal Cals @85%
R~90s
WEDNESDAY
3 Sets in 10min
A1) 16 Alternating Cossack Squat
R30s
A2) 8 SL Hip Bridge
R30s
A3) 20 UB Ring Rows
R30s
+
B) Every 5:45 for 6 sets
10-12 Goblet Cyclist Squat @3011
12/side Kick Stand Squats @2011
10-12/side Lawn Mower Pulls @2110
THURSDAY
A) 3 Sets
8 Reps of 2+2 Rdl+DL
100m DB/Kb Bent Arm OH/FC Walk
+
B) 5 Sets Deadlift
2.2.2 @3011 (5sec deload)
100 OH Carry
FRIDAY
A) 3 Rounds in 9min
15/side Laying External Rotations
10 Slow Scap Chin Ups
20 1/2 Rep Wall Curls
4 Sets in 15min
B1) 10-12 Seated Hvy Hammer Curl @ 3111
B2) 12-15 Tall Kneeling OH KB tricep Ext @3111
+
C) 18min AMRAP
10 Strict T2b to Strict Pullup
20 Alt Dead Bugs
30 Russian Twistss
SATURDAY
A) 3 Sets
10 Back Sqaut
10/side Thread the Needle
10/side Supine Spinal Twists
+
B) 4 Sets in 12min
8-10 Back Squat
+
As Fast as Possible
400m Run
30 Burpee
400m Run
20 Cal Row/Echo
400m Run
30 Burpee
400m Run
20 AirSqaut
SUNDAY SPECIALITY CLASS
This Sunday Aug 27th: Arms and Core w/ Stefan
Upcoming Sundays
Sep 3rd: Closed Labor Day
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