Monday, June 27, 2022

BUILT Program

Strength

On 30 Min Running Clock

Back Squat

5-5-5-3-3-2*

Within ~1 Min after each set, perform 1 "Peak Wattage" AAB Sprint.**

Goal: End at a heavy double or new 2RM

Stimulus: Heavy

*Start at 70% and add weight every set.

**Goal is to ramp the bike up to the max wattage you can and then immediately stop. This should take 5s - 10s. Do not exceed 10s.

Mandatory Cool Down

Walk 5 - 10 mins after final set

Then:

Foam roll or mash quads/glutes/hammys

Then, pick 1 - 3:

  Couch Stretch 2m/side

  Pigeon pose 2m/side

  Seated forward fold - 2m