Monday, November 21, 2022

BUILT Program

Strength

E3MOM x 9 Rounds

Squat Snatch

Rev Up!

1x3 from Power Position

1x3 from Hang, at knee

1x3 Tempo Pull Snatch

All lighter than round 1

then,

5 @ 55% of 1RM*

4 @ 60%

3 @ 65%

5 @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

Stimulus: Heavy

*Use 1RM Tested on Sep. 23rd. If you don't have a recent 1RM, consider ditching the last 5/4/3 and build to a heavy single.

Snatch Mobility Session

Pick 2 - 4  from the list below:

- 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