Thursday, March 23, 2023

BUILT Program

Strength

From 0 - 15 Mins

Find a 1RM Back Squat for the day

  Rest from min 15 - 20

At 20 Min

  1 Max Rep set @ 85-95% of todays 1RM

At 25 Min

  1 Max Rep set @ 80-90% of today's 1RM

Stimulus: Heavy

Targets:

-1RM - go for it if you're feeling good, but push heavy even if not a 1RM

- 85-95% - 3 - 6 Reps

- 80-90% - 5 - 10 Reps

Conditioning

Teams of 3, each athlete starting at a different station:

EMOM x 9 Rounds

M1) 45s Double KB Front Rack Hold

M2) 45s Dead Hang From Pull-up Bar

M3) 10 - 20 Good Mornings

Target: For Quality