29
Oct
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT + Spider Lunge + Inchworm 2×10/10/5 (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 *1-3 Min Rest)
[email protected], [email protected]%, [email protected]%, [email protected]%, Then 4-6 Sets to Find 1RM (1-3 Min Rest)
**Returning Members Work Up to 1st Miss – Then Decrease WT For Pretty Rep
2: Split Squat ([email protected], [email protected]% Back Squat, Then Rep Test @20-40% )
*2010 Tempo
*3-5 Min Between Legs
3: SA Bench Press ([email protected] WT, [email protected]% 1RM Bench Then Rep Test)
Single Arm DB Bench Press
*Rep [email protected]% w/ 2010 Tempo
*3-5 Min Rest Between Arms
**Returning Members: 3×10 Alternating DB Bench Press @ HBD WT (90-120s Rest)
4: Low Plank (Take 1 Attempt to Hit Max Hold )
*PVC on Back w/ PARTNER
Conditioning
Metcon (No Measure)
Optional: 6-8 Burpees EMOTM 10 Minutes
Mobilize
Foam Roll Glutes/Quads
Wall Stretch
Chest Stretch