3
May
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/TMC/3s Pause Squat Jump 2x10e/10/5 (30s)
Clean/Front Squat/Split Jerk: [email protected] to 65/95 lbs (30-60s)
Strength/Power
1: Clean and Jerk (Work up to 1RM)
[email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]%, Then 3-4 Sets to Find 1RM
*1-3 Min Rest
*Max 2 Close Misses @ Same WT
(20 Minute Running Clock)
2: Hang Power Snatch ([email protected]%)
*Chase Each Set Immediately w/ 200m Sprint
*3 Rounds – 2 Min Rest
*Record WT
Cool Down
Pilates Sit-Up (2-3x 12 )
*1 Min Rest
Mobilize
Lax Ball Forearm Smash (1 Min Each)
Lax Ball Glute I/E Rotation (1-2 Spots Each Side: 10 Movements)
Static Scorpion Stretch (1 Min Each)