BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Wall Angel 2×10/10/10

3s Pause Air Squat 2×8 (30s)

Skill Practice

Snatch (18 Minutes )

1. OHS + SOTS Press 2×5/5 @ PVC (Group)

2. Full Snatch PVC Turnover Drill 2×3 (Group)

3. Snatch: 3@PVC/Bar, 2@LBD WT, Then 4×2@Skill Practice WT

Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*60-90s Rest Between Sets

*KEEP WEIGHT LIGHT TODAY DURING PRACTICE

Conditioning

Selby (AMRAP – Reps)

AMRAP8

Ascending Ladder by 2’s

Snatch (S1-AC to 55/75, S2-65/95, Rx-85/135)

HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)

*Record Total Reps

Named after one of Bluprint’s founding coaches, Selby Wright played an integral part in building the foundation of Bluprint Fitness.

“My goal is to spread my love for health and fitness to everyone that comes through our doors. Results rule – and I want to help improve athletes’ ability to perform every day movements well! This, coupled with improving athletes’ mental and physical strength will drastically improve lives inside and out of the gym.”

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Lying T-Spine Rotation (1 Min Each)

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