Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Locomotor Movements
Power Clean + Front Squat + Split Jerk: 2x3e @ Bar-95 (30-60s)
Strength/Power
1: Clean and Jerk (3/3/2/1 Then 1/1/1/1)
3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75, 1@80%, 1@85%, 1@85-90%
*1.5-2 Min Rest
2: Snatch (Complex – Hang Power Snatch + Hang Snatch + OHS)
3e@Bar, 2e@50%, 1e@60%, Then 3x1e@HBD WT
*1.5-2 Min Rest
*80% Limit – Base #’s of Snatch WT
3: DB Bench Row (8e @ HBD WT 3010 Tempo)
Single Arm DB Row off Bench
Superset with:
8 Ab Rollouts
*3 Rounds – 60-90s Rest
Mobilize
Lax Ball Rhomboid Smash (1 Min Each)
Lax Ball Glute Smash (1 Min Each)
Forearm Chest Opener (1 Min Each)
