25
Jul
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/Air Squat/Burpee 2x8e (30s)
BB Complex: Power Snatch + Snatch Balance 2x5e @ Bar (60s)
Strength/Power
1: Snatch (3/2/2/1 Then 4-6 Sets to Find 1RM)
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Then 4-6 Sets to Find 1RM – FULL SNATCH *1-3 Min Rest
2: Strict Press (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM)
Strict Overhead Press
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Then 1-3 Sets to Find 1RM
*1-3 Min Rest
3: MAX 10s Barbell Hold (Take 6-10 Minutes to Find Heaviest WT *Rest A.N.)
Conditioning
Metcon (No Measure)
Triplet
8-10 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+Strict Dips)
15 Banded Good Mornings
60s Crab Walk
2 Rounds – Rest A.N.
Mobilize
Foam Roll Lats
Foam Roll Calves
Wall Stretch