22
Nov
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PVC Series: PT/OHS/SOTS 2x10e (30s)
Burgener Series (High Hang Snatch) + OHS: 2x2e @ Bar (60s)
Strength/Power
1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM )
3@Bar, 3@50%, 2@65%, 1@75%, 1@85%
*Max 2-3 Misses @ Same WT
*1-3 Min Rest
2: Bench Press (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM)
5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%
*1-3 Min Rest
*ALL PRETTY
3: Clean and Jerk (6 Rounds: Every 90s 1 C&J @ 60-70%)
4: 5 Min Farmer Carry TEST (5 Minutes @ 35/50)
Every Time Athlete Rest – 10 Air Squats
Goal = Min Squats: Record Total Number of Air Squats
Mobilize
Foam Roll Adductors (1 Min Each Side)
Floor Forearm Stretch (1 Min)
Chest Stretch (1 Min Each Side)