WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Locomotor Movements 1xGLe
Hang Muscle Snatch + Snatch Balance: 2×3/3 @ Bar+
Strength/Power
1: Snatch (3/3/2 Then 4×1 w/2s Shin/LH/HH Pause)
3@Bar, 3@50%, 2@60% Then 4×1@60-75% or HBD WT w/2s Shin/Low Hang/High Hang Pause *90-120s Rest
2: Power Clean + Split Jerk (3@Bar, 2@50%, 1@60% Then 3×3@70-80% of 1RM C&J )
*or HBD WT
*90-120s Rest
3: Back Squat ( 5/5/3 Then 3×3@70-80% or HBD WT w/6-4-2s Pause)
5@Bar, 5@50%, 3@60%, Then 3×3 @ 70-80% or HBD WT w/ 6-4-2s Pause *2-3 Min Rest
Conditioning
Metcon (No Measure)
Athlete Specific Accesory
12-15 Tate Press @ 8+/15+ or HBD WT
2 Gym Lap Heavy Sled Pull @ 45+/90+
2-3 Rounds (Rest A.N.)
Hamstring Activation: SB Hamstring Curls 12-15 w/ 1s Pause at Top
Tyler
Snatch Speed: Snatch Balance 3-5 @ HBD WT w/ 2s 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 IT Bands
Lax Ball Trap Smash
Wall Stretch
Athlete’s Choice