Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Burgener Series (Full Position) + Split Jerk: 2x2e @ Bar-95 (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2/1/1 Then 3-5 Sets to Find 1RM)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%

*1-3 Min Rest

*Max 3 Close Misses @ Same WT

2: Snatch (Hang Muscle Snatch)

5@Bar, Then 3×3@50-65% *1.5-2 Min Rest

*Unbroken Reps

Superset

10 Pilates Sit-Ups

10 SB Ham Curls

*3 Rounds – 60-90s Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Lying I/R Hip Stretch (1 Min Each)