WOD Tuesday Barbell Club – BluPrint Fitness
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WOD Tuesday Barbell Club

22
Nov

WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

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

Burgener Series (High Hang Snatch) + OHS: 2x2e @ Bar (60s)

Strength/Power

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

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%

*Max 2-3 Misses @ Same WT

*1-3 Min Rest

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

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%

*1-3 Min Rest

*ALL PRETTY

3: Clean and Jerk (6 Rounds: Every 90s 1 C&J @ 60-70%)

4: 5 Min Farmer Carry TEST (5 Minutes @ 35/50)

Every Time Athlete Rest – 10 Air Squats

Goal = Min Squats: Record Total Number of Air Squats

Mobilize

Foam Roll Adductors (1 Min Each Side)

Floor Forearm Stretch (1 Min)

Chest Stretch (1 Min Each Side)

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