Friday, December 17, 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

3 @ 65%

2 @ 75%

1 @ 85%

3 @ 70%

2 @ 80%

1 @ 90%

3 @ 75%

2 @ 85%

1 @ 95%+

Drop and reset.

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

Stimulus: Heavy

Accessory

AMRAP 10

12 DB Bench Press OR Floor Press (light with speed focus)

20 Weighted Russian Twists (25# or less)

12 Cossack Squats (6/leg) (25# or less)

Stimulus: Pumpin’ Up with Hans and Franz

Target: 3 - 5 Round for quality