15
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)
BB Complex: Muscle Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs
Strength/Power
1: Clean and Jerk (3/3/2/1 Then [email protected], [email protected]%, [email protected], [email protected]%)
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*1-3 Min Rest
2: Back Squat (5/5/3/2 Then Take 8 Minutes to Complete 8 Reps )
[email protected], [email protected]%, [email protected]%, [email protected]%, Then Take 8 Minutes to Complete 8 Reps @ 80-85% 1RM
*2-3 Min Rest
3: Chin-Up (3×5-8 )
S-Jumping Negative/Ring Row, Rx-Chin, Rx+Weighted
*1-2 Min Rest
4: Athlete Specific Accessory (Coach Will Assign)
Conditioning
Metcon (No Measure)
12-15 Tate Press @ 10+/15+
200m Rack Carry @ 25+/35+
3 Rounds – Rest 1-2 Minutes
Mobilize
Foam Roll Quads
Foam Roll Glutes
Foam Roll Lats
Coach’s/Athlete’s Choice