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×[email protected]% w/2s Low Hang Pause)

[email protected], [email protected]%, [email protected]%

*90-120s Rest

2: Power Clean + Push Press ( [email protected], [email protected]%, [email protected]% Then 3×[email protected]% of 1RM C&J )

*90-120s Rest

3: Back Squat ([email protected]%, [email protected]%, [email protected]% Then 3×[email protected]% 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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