Wednesday, December 28, 2022

BUILT Program

Strength

Squat Snatch

Rev Up!

1x3 from Power Position

1x3 from Hang, at knee

1x3 Tempo Pull Snatch

All lighter than round 1

then,

E3MOM x 9 Rounds

3 @ 70% of 1RM

2 @ 75%

1 @ 80%

3 @75%

2 @ 85%

1 @ 90%

3 @ 80-85%

2 @ 85-90%

1 @ 90%+

1 @ 95%+

Stimulus: Heavy

*Drop and reset reps.

Snatch Mobility Session

Pick 2 - 4  from the list below:

-*Highly Recommended -  2 Min OH Squat Hold with Empty bar*

- 3 Min T-Spine Mash

- 3 Min Dead Hang from Bar

- 2 Min/side Banded Ankle distraction

- 2 Min/side Pigeon Pose

- 2 Min/side Couch Stretch

- 2 Min/side Banded OH Mobilizatino

Stimulus: Accessory / Feel better for next time