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)

3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up by 5-10 lb Increments Until 1st Miss – Drop WT & Complete 1 Pretty Rep

*90-120s Rest

2: Muscle Snatch (5@Bar, 3@40%, Then 4×3@50-65% of 1RM Snatch )

*90s Rest

3: Bench Press (10@Bar, 5@50%, 3@65%, Then 3×5@75-80% )

*8 Ab Rollouts Between Each Set

*90-120s Rest

Mobilize

Lax Ball Trap Smash

Foam Roll T-Spine Ext

Banded Front Rack Stretch