8
Jul
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: 2ea at High Hang, Then 2ea at Full @ Bar-95 lbs (60s)
Strength/Power
1: Clean and Jerk ([email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]% )
*1-3 Min Rest
2: Back Squat ([email protected], [email protected]%, [email protected]%, [email protected]%)
Then Take 10 Minutes to Complete 8 Reps @ 80-85% 1RM
*No More Than 2 Reps at a Time
*Record Time in Notes
3: Floor Press ( [email protected], [email protected]%, Then 3×[email protected]% or HBD WT )
*1-3 Min Rest
4: Athlete Specific Accessory (Coach Will Assign)
Conditioning
Metcon (No Measure)
*Partner Needed*
5-8 Strict Pull-Ups (S-Jumping Negatives, Rx-Chin, Rx+Wtd)
1-Minute Banded Bear Crawl
3-4 Rounds – Rest A.N.
Mobilize
Foam Roll Quads
Lax Ball Trap Smash
Coach’s/Athlete’s Choice