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: Bench Press (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM *1-3Min Res)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM (1-3 Min Rest)

**Returning Members 3×5 @70-75% @ 3010 Tempo (2-3 Min Rest)

3: 5 Min Farmer Carry TEST (@ 35/50)

Every Time Athlete Rest – 10 Air Squats

Goal = Min Squats: Record Total Number of Air Squats

Mobilize

Foam Roll Adductors

Floor Forearm Stretch

Chest Stretch