28
Jan
WOD Saturday Barbell Club
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): [email protected] (30-60s)
Strength/Power
1: Snatch (Complex: Snatch + Snatch Balance + OHS)
[email protected], [email protected] WT, [email protected]%, Then 3×[email protected]%
*1.5-2 Min Rest
*Pick Appropriate WT w/ Full ROM
2: Split Jerk ([email protected], [email protected]%, [email protected]%, [email protected]%, Then 3×[email protected]/80/85% )
*1.5-2 Min Rest
*Off Rack
3: Front Squat ([email protected], [email protected]%, [email protected]% Then 3×[email protected]% 5/3/1s Pause)
*2-3 Min Rest
*ALL PRETTY
4: Clean Pull ([email protected]%, [email protected]%, [email protected]%, [email protected]% )
*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)