WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT + Spider Lunge + Inchworm 2×10/Gle/5 (30s)

Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s)

Strength/Power

1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM )

3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets to Find 1RM

*FULL CLEAN

*1-3 Min Rest

*Max 2 Misses At Same WT

2: BB Bulgarian Split Squat (Rep Test)

3@Bar, 2@HBD WT, Then Rep Test @ Same Initial Test WT 2010 Tempo

*3-5 Min Between Legs

3: Low Plank (Take 1 Attempt to Hit Max Hold)

*PVC on Back w/ PARTNER

4: MAX 10s Barbell Hold (Take 6-10 Minutes to Find Heaviest WT )

*Rest A.N.

Conditioning

Optional Conditioning: Run 1 Mile at Moderate Pace

1-Mile Run (Time)

Max Effort 1-Mile Run
*OPTIONAL

*MODERATE PACE

Mobilize

Foam Roll Glutes

Wall Stretch

Forearm Chest Opener