07.05.17

Greenbrier Fitness – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (6 Rounds for reps)

E5MOM30

20 Burpees

20 pullups

20 box jumps 24/20

SKILL/STRENGTH

Jerk Dip (Work up to a heavy set of 3; 5×3)

The jerk dip is a weightlifting exercise that reinforces the dip in the jerk. The athlete has the weight positioned in the front rack and dips and drives without send the barbell overhead.

Front Squats

Work up to heavy Front Squat; then drop set to 85% and perform MAX EFFORT set at a 31X1 tempo

Alpha Team Extra Work

A1: DB Single Arm Bench Press (3×20 (10R/L); 2211 tempo)

A2: DB Split Squat (3×16 (8R/L); 2211 Tempo)

Chin Up Holds (3x Max Effort Hold w/ chin over bar)