WOD Saturday 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)

Burgener Series (High Hang Clean) 2x2e @ Bar-95 lbs (60s)

Strength/Power

1: Clean (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

2: Chin-Up (Take 1 Attempt to Hit Max Reps (Pull + Warm-Up))

3: Low Plank ( Take 1 Attempt to Hit Max Hold (PVC on Back))

Conditioning

Metcon (No Measure)

Triplet

8-10 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+Strict Dips)

15 Banded Good Mornings

200m Rack Carry (20+/30+)

3-4 Rounds – Rest A.N.

Mobilize

Foam Roll Quads

Wall Stretch

Coach’s/Athlete’s Choice