Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Air Squat: 2×10/10/10 (30s)

Burgener Series (Low Hang Snatch): 2x2e@Bar (30-60s)

Strength/Power

1: Snatch (Complex: Snatch + Snatch Balance + OHS)

3+3@Bar, 2+1@LT WT, 1+1@50%, Then 3×1+1@60ish%

*1.5-2 Min Rest

*Pick Appropriate WT w/ Full ROM

2: Split Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75/80/85% )

*1.5-2 Min Rest

*Off Rack

3: Front Squat (5@Bar, 5@50%, 3@60% Then 3×3@70-75% 5/3/1s Pause)

*2-3 Min Rest

*ALL PRETTY

4: Clean Pull (3@80%, 3@90%, 3@100%, 3@110% )

*1.5-2 Min Rest

*Base #’s off C&J WT

Conditioning

Metcon (Calories)

Athlete Specific Accessory

60s Airdyne Sprint (Max Cals)

*2-3 Rounds – Rest 90s

Mobilize

Lax Ball VMO Smash (1 Min Each)

Lax Ball High Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)