Wednesday, June 21, 2023

BUILT Program

Strength

On 30 Min clock:

3 Rounds

  1 Big Set of Back Squats*

    Rest minimum of 2 Mins

  1 Max Set of Strict Presses*

    Rest minimum of 2 Mins

*Big Set = mechanics do not degrade, but withing 1 - 2 reps of failure. On the 3rd set, push to/near failure.

Squat weight guidelines:

  R1) 85 - 95% (3 - 6 Reps)

  R2) 75 - 85% (5 - 8 Reps)

  R3) 70 - 80% (8 - 12 Reps)

Choose weights to achieve desired rep ranges above.

Strict Press: use 85-80-75% and go to failure on all 3 sets.

Stimulus: Heavy

Flexual Healing

2 - 3 Rounds for quality

10 - 15 Banded Face-pulls

10 - 15 Banded Laying Lat Pull-overs

10/side Light DB Internal/External Rotations*

*https://www.youtube.com/watch?v=ieNWgx5vz2A