WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/Walking Lunge/Inchworm 2×10/10/6 (30s)
Snatch Balance + SOT Press: 2×3+3 @ PVC to Bar (60s)
Strength/Power
1: Snatch (3/3/2 Then 4×1@70-75% w/2s Low Hang Pause)
3@Bar, 3@50%, 2@60% Then 4×1@70-75% w/2s Low Hang Pause
*90-120s Rest
2: Split Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% )
*Off-Rack
*90-120s
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
4 TGUs @ HBD WT
250m Row Sprint
3 Rounds – 60s Rest
Hamstring Activation + Torso Stability + Hamstring Development: GHD Hamstring Curls 3×8-12 (use band if needed w/ focus on braced belly/butt)
Tyler
Devlin
Lat Strength: Seated Lat Pull-Downs 3×10-12 @ HBD WT (On Cable Machine – Seated on Bench)
Janelle
Kyle
Pull Sequence: High Hang Snatch Complex (Shrug/High Pull/Snatch/OHS) 3x2e @ BAR
Josh
Carolina
Ryan
Midline Control w/ Movement: Lying Hollow Pull-Through 3×15 @ light band
Alexandra
Toni
Midline Control w/ OH Movement: Split Stance Strict Press x 8-10 @ Bar+ 2010 Tempo (with focus on bracing and closing the rib cage)
Stephen
Midline Extension: Prone Press 3×10 @ 2121 Tempo
Brose
Jeff
Mobilize
Foam Roll Adductors + IT Bands
Banded Lateral Highway Stretch