WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe Each

PVC Series: PT/OHS/SOTS 2x10e (30s)

BB Complex: Muscle Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs

Strength/Power

1: Clean and Jerk (3/3/2/1 Then 1@80, 1@85%, 1@90, 1@75%)

3@Bar, 3@50%, 2@65%, 1@75%, Then 1@80, 1@85%, 1@90%, 1@75%

*1-3 Min Rest

2: Back Squat (5/5/3/2 Then Take 8 Minutes to Complete 8 Reps )

5@Bar, 5@50%, 3@60%, 2@70%, Then Take 8 Minutes to Complete 8 Reps @ 80-85% 1RM

*2-3 Min Rest

3: Chin-Up (3×5-8 )

S-Jumping Negative/Ring Row, Rx-Chin, Rx+Weighted

*1-2 Min Rest

4: Athlete Specific Accessory (Coach Will Assign)

Conditioning

Metcon (No Measure)

12-15 Tate Press @ 10+/15+

200m Rack Carry @ 25+/35+

3 Rounds – Rest 1-2 Minutes

Mobilize

Foam Roll Quads

Foam Roll Glutes

Foam Roll Lats

Coach’s/Athlete’s Choice