WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe Each

PVC Series: PT/OHS/SOTS 2x10e (30s)

Strength/Power

1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM

*1-3 Min Rest

*Max 2 Misses For New Members

**Returning Members Work Up to 1st Miss – Then Decrease WT For Pretty Rep

2: SA Bench Press (Max Reps L/R @ 20-40% 1RM Bench)

Single Arm DB Bench Press
* Warm-Up: 3e@Light WT, 3e@20-40% 1RM Bench

*3-5 Min Rest Between Arms

3: Chin-Up ( Take 1 Attempt to Hit Max Reps )

*Pull + Warm-Up

*Returning Members: 10-15 Total Strict Chins (S-Jumping 3s Negatives)

Mobilize

Lax Ball Trap Smash

Lax Ball Glute Smash

Wall Stretch