WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Walking Lunge + Inchworm 2xGLe (30s)
PVC Series: PT/Wall Squat/SOTS 2×10/5/5 @ Slow Tempo (30s)
Snatch Balance + OHS: 2×2/3 @ Bar
Strength/Power
1: Snatch (3/3/2 Then 4×[email protected]% w/2s Low Hang Pause)
[email protected], [email protected]%, [email protected]%
*90-120s Rest
2: Power Clean + Push Press ([email protected], [email protected]%, [email protected]% Then 3×[email protected]% 1RM C&J or HBD)
*90-120s Rest
3: Back Squat ([email protected]%, [email protected]%, [email protected]%, Then 3×[email protected]% w/3s Pause )
*2-3 Min Rest
Conditioning
Metcon (No Measure)
Athlete Specific Accesory
1 Gle Sled Triceps Ext 10-25 lbs
60s Bear Crawl
2-3 Rounds (0-60s Rest A.N.)
Jose – Banded Prone Pulls 15-20 Reps @ HBD Band
Ana – Front Rack Reverse Lunge x 8 total @ HBD WT
Zak – Banded Monster Walks 6e @ Blue Mini Band
Saqib – Banded Monster Walks 6e @ Blue Mini Band
Claire – Weighted SOTS Press 8 Reps @ 15+ lbs
Jen – Weighted SOTS Press 8 Reps @ 15+ lbs
Stephen – Position DL’s (2s Pause: Shin/Low Hang/High Hang) 5 Reps @ 50% Snatch/Clean
Carolina – Position DL’s (2s Pause: Shin/Low Hang/High Hang) 5 Reps @ 50% Snatch/Clean
Mobilize
Foam Roll Calves
Foam Roller T-Spine Ext
Athlete’s Choice