5
Jan
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/Spider Lunge/Crab Walk/Air Squat 2×10/Gle/Gle/10 (30s)
Burgener Series (Full Position) + Jerk 2x2e @ Bar (30-60s)
Strength/Power
1: Clean and Jerk ([email protected], [email protected]%, [email protected]%, [email protected]% Then 4-6 Sets to 1RM)
*1-3 Min Rest
*Max 3 Close Misses @ Same WT
2: Hang Power Snatch ([email protected], [email protected] WT, [email protected]%, Then 3×[email protected]%)
*Percentage based off 1RM Snatch
*1.5-2 Min Rest
*Unbroken Reps
3: DB Split Squat ([email protected], [email protected] WT, Then 3x8e @ HBD WT)
*1 Min Rest
*KB/DB in Farmer Carry Position
*Suggested WTs: BW, 20/30, 30+/45+
Mobilize
Lax Ball Shoulder I/R Smash (2 Spots Each Side 30-60s Each)
Foam Roll Adductors (1 Min Each)
Wall Stretch (1+ Min Each)