31
Dec
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/Side Lying T-Spine Rotation/Air Squat 2×10/10e/10 (30s)
Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s)
Strength/Power
1: Snatch (3+2@Bar, 2+2@50%, Then 4×1+2@60-75% or HBD WT )
*Snatch + Snatch Balance
*2 Min Rest
*HOOK GRIP – Base Off 1RM Snatch WT
2: Split Jerk (3e@Bar, 3e@50%, 2e@60%, Then 1e@65-70% or HBD WT )
*Complex: Push Press/Push Jerk/Split Jerk
*Base Numbers off 1RM Jerk
*2 Min Rest
3: Back Squat (5@Bar, 5@50%, 3@65%, Then 3×3@70% w/ 2s Pauses )
*2-3 Min Rest
*Base Numbers off True 1RM
Conditioning
Metcon (AMRAP – Reps)
Athlete Specific Accessory
2 Minutes: 250m Row + Max Burpess
*2-3 Rounds – 2 Minute Rest
Mobilize
Foam Roll Lats (1 Min Each)
Chest Stretch (1 Min Each)
Pigeon Pose (1 Min Each)