WOD Tuesday Barbell Club - BluPrint Fitness
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WOD Tuesday Barbell Club

12
Sep

WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 3xGLes (Partner Rest)

PT/SL Glute Bridge/Wall Squat 2×10/5e/5slowtempo (30s)

Strength/Power

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

[email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]%, Then 3-5 Sets to Find 1RM

*1-3 Min Rest

**Returning Members 3×5 @70-75% @ 3010 Tempo (2-3 Min Rest)

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

[email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, Then 1-3 Sets to Find 1RM *1-3 Min Rest

3: Dead Hang (Max Hold *Record Time)

Hanging from a bar with active shoulders & glutes.

Conditioning

Metcon (No Measure)

Triplet

12 DB Skull Crusher (2 DBs)

2 Glaps Bear Crawl/Crab Walk

2-3 Rounds – Rest A.N.

Mobilize

Foam Roll Quads

Lax Ball Trap Smash

Wall Stretch

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