Thursday, July 28, 2022

BUILT Program

Strength

On 30 Min Running Clock

Back Squat

3-3-2-2-1-1 (can have 1 bonus 1 rep attempt if time allows)

Within ~1 Min after each set, perform 1 length of parking lot empty sled sprint.

Start at 80 - 85% and add weight each set.

Goal: all singles are 90-100%, may go for a 1RM if it's feeling good)

This is the second to last back squat day - retest will be NEXT week!

Stimulus: Heavy

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