5
Oct
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/Lunge Matrix/Wall Squat 2×10/1 Each Way/8 (30s)
Power Clean + Thruster 2x3e @ Bar-95 lbs (30-60s)
Strength/Power
1: Clean and Jerk (3/3/2/1 Then work up by 5-10lbs until 1st miss)
[email protected], [email protected]%, [email protected]%, [email protected]%, Then Work Up by 5-10 lb Increments Until 1st Miss – Drop WT & Complete 1 Pretty Rep
*90-120s Rest
2: Muscle Snatch ([email protected], [email protected]%, Then 4×[email protected]% of 1RM Snatch )
*90s Rest
3: Bench Press ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% )
*8 Ab Rollouts Between Each Set
*90-120s Rest
Mobilize
Lax Ball Trap Smash
Foam Roll T-Spine Ext
Banded Front Rack Stretch