Thursday, December 9, 2021

BUILT Program

Strength

Squat Snatch

Warm Up

1x3 Power Position

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

then,

E2:30 x 9 Rounds

4 reps @ 65%

3 @ 70%

2 @ 75%

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 75-80%

3 @ 80-85%

2 @ 85-90%

Drop and reset.

Goal is for the last wave to be heavier than last week's last wave.

Stimulus: Heavy

Accessory

3 - 4 Sets*

20 Single Leg RDLs*

20 Reverse Lunges*

20 Curls*

20 Presses*

Rest 1:00-1:30 between sets

*All movements are done for 10/side with 2 DBs. Sould be light enough to move through whole round without stopping.

Stimulus: Muscular Overload

Target: Catch a pump