BPFIT – Fri, Oct 21

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Oklahoma Sprint Relay

PT/TMC/Air Squat 2×10/10/10 (NR)

Skill Practice

Hang Clean (18 Minutes)

1. Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group)

3. Front Squat 2×5 @ Bar (Group)

4. Hang Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT

*Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*60-90s Rest Between Sets

Conditioning

21-15-9 (Time)

T2B (S1-Leg Raise, S2-HKR, Rx-T2B)

Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135)

*Record Time (12MinCap)

Mobilize

Foam Roll Glutes (1 Min Each)

Kneeling Lat Stretch (1 Min Each)