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 4×1@70-75% w/2s Low Hang Pause)

3@Bar, 3@50%, 2@60%

*90-120s Rest

2: Power Clean + Push Press (3@Bar, 2@50%, 1@60% Then 3×3@70-75% 1RM C&J or HBD)

*90-120s Rest

3: Back Squat (5@50%, 3@60%, 2@70%, Then 3×3@75-80% 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