Tuesday, July 19, 2022

BUILT Program

Strength

On 30 Min Running Clock

Back Squat

5-3-3-2-2-1 (can have 1 bonus 1 rep attempt if time allows)

Within ~1 Min after each set, perform 3 weighted vertical jumps for max power.

Hold two light DBs (10-25lbs) at your side and jump upward as explosively as possible, landing softly.

Goal: Start at 80% and add weight each set. Singles are in the 90 - 100%+ range (may go for 1RM if feels good).

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