7
Oct
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Partner Backwards OH MB Toss 3 Minutes @ 14/16
PVC Series: PT/Shin Box/SOTS @ Slow Tempo 2×10/10/10 (30s)
Strength/Power
1: Hang Snatch ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% )
*or HBD WT UNBROKEN *90-120s Rest
2: Split Jerk ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% of )
[email protected], [email protected]%, [email protected]%, Then 4×[email protected]% of 1RM or HBD WT
*OFF RACK
*90-120s Rest
3: Back Squat ( [email protected], [email protected]%, [email protected]% Then 3×[email protected]% w/3s Pause )
*or HBD WT
*2-3 Minutes Rest
Conditioning
Metcon (No Measure)
Athlete Specific Accesory
12-15 DB Chest Fly @ 8+/15+ or HBD WT
200m Sprint (Run)
2-3 Rounds (60s Rest A.N.)
Mobilize
Foam Roll Glute/Adductors/IT Bands
Wall Stretch
Chest Stretch