WOD Saturday Barbell Club – BluPrint Fitness
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WOD Saturday Barbell Club

23
Sep

WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Walking Lunge/Inchworm 2×10/Lle/GLe (30s)

Snatch Balance + OHS: 2×2/3 @ Bar

Strength/Power

1: Snatch (3/3/2 Then 4×1@70-75% w/2s Low Hang Pause)

3@Bar, 3@50%, 2@60%

*90-120s Rest

2: Power Clean + Push Press ( 3@Bar, 2@50%, 1@60% Then 3×3@70-75% of 1RM C&J )

*90-120s Rest

3: Back Squat (5@50%, 3@60%, 2@70% Then 3×3@75-80% w/3s Pause )

*2-3 Min Rest

Conditioning

Metcon (No Measure)

Athlete Specific Accesory

15 Banded Tricep Pushdowns

2 GLaps Bear Crawls

2-3 Rounds (0-60s Rest A.N.)
**Athlete Specific Accessories**

Hamstring Activation: SB Hamstring Curls 12-15 w/ 1s Pause at Top

Tyler

Snatch Speed: Snatch Balance 3-5 @ HBD WT w/ 2x Pause at Bottom

Ginna

Kyle

Low Back Strength: Back Extensions (no flexion) x 10-12 @ 3011 Tempo

Brose

Devlin

Travis

Glute Stability: Split Stance Strict Press x 8-10 @ Bar+ 2010 Tempo

Carolina

Jen

Mid Trap/Lat Strength: SA DB Row x8-10 @ HBD WT 3010 Tempo

Stephen

Jeff

Mobilize

Foam Roll Calves

Foam Roller T-Spine Ext

Athlete’s Choice

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