Monday, December 27, 2021

BUILT Program

Strength

Phase III - SNATCH RE-TEST!

On 25 Minute clock:

Lifting Re-test

Warm Up

1x3 Power Position

2x3 Tempo Pull Squat Snatches, lighter than set 1 weight.

then,

3 reps @ 70%

2 @ 75%

1 @ 80%

1 @ 75%

then, continue climbing upward to a new 1RM.

Stimulus: Heavy

Conditioning

For time:

100 Unbroken Wallballs to 10/9' Target

Stimulus: Send

Target: Unbroken

Rx = 20/14# wallball, but choose a weight that allows you to perform 100 unbroken.

Optional Accessory

3 Rounds for quality:

90s KB/DB Farmer's Hold - heavy but doable for 1 set

40 Single-leg Glute Bridges (20/leg)

90s Wall Sit

Stimulus: Accessory