Monday, January 9, 2023

BUILT Program

Strength

In Teams of 3:

AMRAP 4 x 3 Rounds*

1 Split Jerk*

Rest 1 Min between AMRAPs

Option-1: 185/125, 225/155, 245/165

Option-2: 135/95, 165/115, 185/125

Option-3: Coach to assist with weight selection

Stimulus: Heavy

*NOTES (b/c I know you're confused)

*Teams rotate 1 athlete at a time - P1 Lifts, P2 immediately lifts when ready, then P3 lifts when ready. Continue in this manner for 4 mins as the team accumulates as many reps as possible.

During rest, increase weight.

Teams should have similar strength.

Weights should approximate 60-70-80%.

Bar is taken from the rack.

Goal is minimum 8 reps in the lightest round, and min 4 reps on the heaviest bar.

Conditioning

For time:

25 Double DB Power Cleans (50s/35s)

75 Double Unders OR 60s of Singles

35 DB Shoulder to Overhead (50s/35s)

75 Double Unders OR 60s of Singles

25 Double DB Power Cleans (50s/35s)

Stimulus: Sustain

Target: 6 - 8 Mins

Cap: 10 Mins