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