Friday, July 15, 2022

BUILT Program

Strength

On 30 Min Running Clock

Back Squat

5-3-3-3-2-1

Within ~1 Min after each set, perform 5 Medball Bearhug jump squats with 20/14# as explosively as possible

Goal: one of your sets of 2 is as heavy as last week, and your single is at 90%+

Stimulus: Heavy

*Start at 80% and add weight each set, ending with a heavy single.

Mandatory Cool Down

Walk 5 - 10 mins after final set

Then, pick 1 - 4:

  Couch Stretch 2m/side

  Pigeon pose 2m/side

  Saddle pose 2m

  Dragon pose, 2m/side

then,

Foam roll or mash quads/glutes/hammys