Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

TMC/Lateral Leg Swings/Wall Squat 2×10/10e/5 (30-60s)

Snatch Balance + OHS: 2×3+3 @ Bar (60s)

Strength/Power

1: Snatch ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% )

*90-120s Rest

2: BB RDL (5@Bar, 5@50%, Then 3×8@75-85% or HBD WT )

Romanian Deadlift
*Based Off C&J Numbers

*90-120s Rest

3: BB Alternating Lunge (3e@Bar, Then 3×10 @ HBD WT )

*Back Loaded

*90-120s Rest

*Base Start WT on WT Used For Split Squat Test

Conditioning

Metcon (No Measure)

10 Ring Tri-Ext

20s Airdyne Sprint

*3 Rounds

*Rest 1-2 Min Between Rounds

Mobilize

Lax Ball Glute Smash w/ I-E Rotation

Forearm Chest Opener

Wall Stretch