29
Nov
WOD Tuesday Barbell Club
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)
[email protected], [email protected]%, [email protected]%, [email protected]%, Then 4-6 Sets to Find 1RM
*1-3 Min Rest
2: Split Squat ([email protected], [email protected]% Back Squat, Then Rep Test @20-40% )
*2010 Tempo
*3-5 Min Between Legs
*Use Same WT As Original Test
3: SA Bench Press ([email protected] WT, [email protected]% 1RM Bench Then Rep Test)
Single Arm DB Bench Press
[email protected] WT, [email protected]% 1RM Bench Press, Then Rep [email protected]%
*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)