WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe Each

PVC Series: PT/OHS/SOTS 2x10e (30s)

Burgener Series (High Hang Clean) + Jerk 2x2e @ Bar-95 lbs (60s)

Strength/Power

1: Clean and Jerk (3@Bar, 3@50%, 2@65%, 1@75%, Then 4×1@80-90% )

*1-3 Min Rest

2: Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% )

*2-3 Min Rest

3: Strict Press (5@Bar, 3@50%, Then 3×8@60-65% )

Strict Overhead Press
*1-3 Min Rest

4: Athlete Specific Accessory (Coach Will Assign)

Conditioning

Metcon (No Measure)

10 Double KB Clean @ HBD WT 25+/40+

2 Gym Lap Sled Pull @ 60+/90+

3-4 Rounds – Rest A.N.

Mobilize

Foam Roll Quads

Lax Ball QL Smash

Coach’s/Athlete’s Choice