Monday, August 15, 2022

BUILT Program

Strength

On a 25 Minute running clock:

Build to a Heavy Deadlift Single between 80-90%

then

3 rounds of 5 Reps

  Deadlift @75-80% of 1RM*

Within 1 Min after each set, perform 3 seated box jumps for maximal power.

Sit on a box at approximately parallel and jump to a taller box for maximal explosiveness.

Rest 3-4 minutes between sets

Stimulus: Heavy

*All reps are performed as 'singles', but DO NOT 'drop from the top', return the bar to the floor under control, reset, lift, etc.

Strength/Skill

E2MOM x 5 Rounds

Perform 1 smooth set of choice of:

  - Strict Banded Pull-ups (10-15)

  - Push-ups (10-25)

  - Ab-mat or GHD Sit-ups (10-25)

- Toes-to-Bar (6 - 15)

  - 1 Min on Weakest Machine

Avoid HSPU/Ring Dips

Stimulus: Skill / Stamina