Monday, July 17, 2023

BUILT Program

Strength

3 Rounds:

1 Big Set of Back Squats

Rest 2 Mins

1 Big Set of Strict Presses

Rest 2 Mins

Weight 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

Big Set = Mechanics do not degrade, but within 2-3 reps of failure. On the 3rd set, push to/near failure

Goal = either more reps at the same weight, or similar reps at heavier weights than last time in both movements

Flextra Credit

2 - 3 Rounds for Quality

15 Plate Weighted Hip Extensions

1 Min Plank Hold

15 Bent Over DB Flys

Stimulus: Quality