Monday, January 19, 2026

BUILT Program

Strength

RETEST - BACK SQUAT

On a 30 Minute clock:

   Find a 5RM Back Squat

Suggested build up, all based on 1RM

Empty bar - 10 Reps

5 reps @ 30%

5 reps @ 40%

5 reps @ 50%

3 reps @ 60%

2 reps @ 70%

1 - 2 reps at 75 - 80%

Continue with sets of 1 - 2 reps as needed until first 5RM weight attempt (you should be pretty close after 80% of 1RM)

Stimulus: Strength

Flextra Credit

For time:

30 - 20 - 10

  KB Swings (53/35)

  Sit Ups

Stimulus: Reach

Target: Try to find a pace that you can keep moving, then push the pace on the last set