Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT + Spider Lunge + Inchworm 2×10/10/5 (30s)

Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s)

Strength/Power

1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM)

3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets to Find 1RM

*1-3 Min Rest

2: Split Squat (3@Bar, 2@20-40% Back Squat, Then Rep Test @20-40% )

*2010 Tempo

*3-5 Min Between Legs

*Use Same WT As Original Test

3: SA Bench Press (3e@Light WT, 3e@20-40% 1RM Bench Then Rep Test)

Single Arm DB Bench Press
3e@Light WT, 3e@20-40% 1RM Bench Press, Then Rep Test@20-40%

*2010 Tempo

*3-5 Minutes Between Arms

*Use Same WT As Original Test

4: Low Plank (Take 1 Attempt to Hit Max Hold )

*PVC on back w/partner

Conditioning

50 Burpees For Time (Time)

BURPEE LOVE
“optional”

Mobilize

Foam Roll Glutes/Quads (1 Min Each)

Wall Stretch (1+ Min Each)

Chest Stretch (1 Min Each)