10
Nov
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PVC Halo/TMC/Vertical Jump 2x10e/10/5 (No Rest)
Burgener Series (High Hang Clean) + Split Jerk: 2x2e @ Bar (30-60s)
Strength/Power
1: Clean and Jerk (3/3/2/1 Then Work up by 5-10 lbs until 1st Miss)
[email protected], [email protected]%, [email protected]%, [email protected]%, Then Work Up in 5-15 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 )
*90 Rest
3: Bench Press ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% )
*Chase Each Set w/ 30-45s Wall Sit
*90-120s Rest
Mobilize
Lax Ball QL Smash
Foam Roll Glutes
Lying Scorpion Stretch