BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

PVC Halo/Shin Box Rotation/Air Squat 2x/10/10/10 (NR)

Split Stance Strict Press w/ PVC 2×10 (30s)

Skill Practice

Split Jerk (15 Minutes)

1. Jump & Land 1×3 (Group)

2. Jump & Split 1×3 (Group)

3. Jump & Split w/ Lockout 1×3 (Group)

4. Split Jerk w/ PVC 1×3 (Group)

5. Split Jerk: 3@Bar, Then 4×3@LBD WT

*Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+

*Rest A.N. Between Sets

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

7 DL (S-AC to 80/115, Rx-105/155, Rx+155/225)

50 DUBS (S1-Toe Tap, S2-Singles, S3-DUBS)

*Record Total Reps (57 Reps Per Round)

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Pigeon Pose (1 Min Each)

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