WOD Saturday Barbell Club – BluPrint Fitness
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WOD Saturday Barbell Club

30
Sep

WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe

Hang Muscle Snatch + Snatch Balance: 2×3/3 @ Bar+

Strength/Power

1: Snatch (3/3/2 Then 4×1 w/2s Shin/LH/HH Pause)

3@Bar, 3@50%, 2@60% Then 4×1@60-75% or HBD WT w/2s Shin/Low Hang/High Hang Pause *90-120s Rest

2: Power Clean + Split Jerk (3@Bar, 2@50%, 1@60% Then 3×3@70-80% of 1RM C&J )

*or HBD WT

*90-120s Rest

3: Back Squat ( 5/5/3 Then 3×3@70-80% or HBD WT w/6-4-2s Pause)

5@Bar, 5@50%, 3@60%, Then 3×3 @ 70-80% or HBD WT w/ 6-4-2s Pause *2-3 Min Rest

Conditioning

Metcon (No Measure)

Athlete Specific Accesory

12-15 Tate Press @ 8+/15+ or HBD WT

2 Gym Lap Heavy Sled Pull @ 45+/90+

2-3 Rounds (Rest A.N.)
Hamstring Activation: SB Hamstring Curls 12-15 w/ 1s Pause at Top

Tyler

Snatch Speed: Snatch Balance 3-5 @ HBD WT w/ 2s 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 IT Bands

Lax Ball Trap Smash

Wall Stretch

Athlete’s Choice

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