WOD Saturday Barbell Club - BluPrint Fitness
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WOD Saturday Barbell Club

4
Nov

WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Walking Lunge/Inchworm 2×10/10/6 (30s)

Snatch Balance + SOT Press: 2×3+3 @ PVC to Bar (60s)

Strength/Power

1: Snatch (3/3/2 Then 4×[email protected]% w/2s Low Hang Pause)

[email protected], [email protected]%, [email protected]% Then 4×[email protected]% w/2s Low Hang Pause

*90-120s Rest

2: Split Jerk ( [email protected], [email protected]%, [email protected]%, [email protected]%, Then 3×[email protected]% )

*Off-Rack

*90-120s

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

4 TGUs @ HBD WT

250m Row Sprint

3 Rounds – 60s Rest
Hamstring Activation + Torso Stability + Hamstring Development: GHD Hamstring Curls 3×8-12 (use band if needed w/ focus on braced belly/butt)

Tyler

Devlin

Lat Strength: Seated Lat Pull-Downs 3×10-12 @ HBD WT (On Cable Machine – Seated on Bench)

Janelle

Kyle

Pull Sequence: High Hang Snatch Complex (Shrug/High Pull/Snatch/OHS) 3x2e @ BAR

Josh

Carolina

Ryan

Midline Control w/ Movement: Lying Hollow Pull-Through 3×15 @ light band

Alexandra

Toni

Midline Control w/ OH Movement: Split Stance Strict Press x 8-10 @ Bar+ 2010 Tempo (with focus on bracing and closing the rib cage)

Stephen

Midline Extension: Prone Press 3×10 @ 2121 Tempo

Brose

Jeff

Mobilize

Foam Roll Adductors + IT Bands

Banded Lateral Highway Stretch

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