WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT + Spider Lunge + Inchworm 2×10/Gle/5 (30s)

Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s)

Strength/Power

1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1 RM)

3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets to Find 1RM – FULL CLEAN *1-3 Min Rest

*Returning Members Work Up to 1st Miss – Then Decrease WT For Pretty Rep

2: BB Bulgarian Split Squat (3@Bar, 2@40% Back Squat or HBD Then Rep Test @40%)

3@Bar, 2@40% Back Squat or HBD WT, Then Rep Test @40% 2010 Tempo

*3-5 Min Between Legs

**Returning Members 3x8e DB Bulgarian Split Squats @ BW to HBD WT (60-90s Rest)

3: Low Plank (Take 1 Attempt to Hit Max Hold )

*PVC on Back w/ PARTNER

**Returning Members Accumulate 2-3 Minutes in Low Plank (Rest A.N.)

4: MAX 10s Barbell Hold (Take 6-10 Minutes to Find Heaviest WT *Rest A.N.)

**Returning Members: 4×5-10s at MAX WT (Rest A.N.)

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run
Optional Conditioning:

Run 1 Mile at MODERATE PACE

Mobilize

Foam Roll Glutes

Wall Stretch

Forearm Chest Opener