23
Sep
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/Walking Lunge/Inchworm 2×10/Lle/GLe (30s)
Snatch Balance + OHS: 2×2/3 @ Bar
Strength/Power
1: Snatch (3/3/2 Then 4×1@70-75% w/2s Low Hang Pause)
3@Bar, 3@50%, 2@60%
*90-120s Rest
2: Power Clean + Push Press ( 3@Bar, 2@50%, 1@60% Then 3×3@70-75% of 1RM C&J )
*90-120s Rest
3: Back Squat (5@50%, 3@60%, 2@70% Then 3×3@75-80% w/3s Pause )
*2-3 Min Rest
Conditioning
Metcon (No Measure)
Athlete Specific Accesory
15 Banded Tricep Pushdowns
2 GLaps Bear Crawls
2-3 Rounds (0-60s Rest A.N.)
**Athlete Specific Accessories**
Hamstring Activation: SB Hamstring Curls 12-15 w/ 1s Pause at Top
Tyler
Snatch Speed: Snatch Balance 3-5 @ HBD WT w/ 2x Pause at Bottom
Ginna
Kyle
Low Back Strength: Back Extensions (no flexion) x 10-12 @ 3011 Tempo
Brose
Devlin
Travis
Glute Stability: Split Stance Strict Press x 8-10 @ Bar+ 2010 Tempo
Carolina
Jen
Mid Trap/Lat Strength: SA DB Row x8-10 @ HBD WT 3010 Tempo
Stephen
Jeff
Mobilize
Foam Roll Calves
Foam Roller T-Spine Ext
Athlete’s Choice