WOD Saturday Barbell Club | BluPrint Fitness
Call Us: (352) 256-7166

WOD Saturday Barbell Club

18
Aug

WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Lateral Band Walk/3s Pause Air Squat 2×10/10e/5 (30s)

Burgener Series: Shrug/HP/Muscle/Power/Full From High Hang @ Bar 2x2e (30s)

Strength/Power

1: Snatch (Snatch Balance)

[email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]+% or HBD WT

*2-3 Min Rest

*15-Minutes – OFF Rack + Based on 1RM Snatch

2: Back Squat ([email protected], [email protected]%, [email protected]% Then [email protected]% or HBD WT )

*1.5-3 Min Rest

*12 Minutes – MAX Rep Set

3: Snatch Pull ([email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT)

*1-2 Min Rest

*10-Minutes – Based on 1RM Clean

Conditioning

Metcon (Time)

8e DB Split Squat @ BW-30+ lbs

8e Side Bridges @ 2010 Tempo

200m MB Transfer (MAX Effort)

*3 Rounds – 1 Min Rest – Record Transfer Time

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)

Leave a Reply