Monday, July 10, 2023

BUILT Program

Strength

3 Rounds:

6 Deadlifts, heavy*

Rest 2 Mins

1 Big Set of Bench Presses**

Rest 2 Mins

Bench Press guidelines:

R1) 80-90% (3 - 6 Reps)

R2) 75-85% (5-8 reps)

R3) 70-80% (8-12 reps, but go to failure)

Stimulus: Heavy

*Deadlift weight should be very heavy but allow for 6 quality reps. Heavier than you sets of 8.

**Big set = mechanics do not degrade, but within 2- 3 reps of failure. Go for it on last set, using a spotter.

Flextra Credit

3 Rounds:

20s KB Hollow Rock

Rest 10s

20s KB Hollow Flutter Kick

Rest 10s

20s KB Hollow Hold