Wednesday, November 3, 2021

BUILT Program

Strength

Deadlift Deload/Primer Day

Build to a heavy single Deadlift that is approximately 80 - 90% of 1RM*

then,

EMOM x 10 Rounds

2 Deadlifts @ 50% of 1RM

Stimulus: Speed

Notes:

RETEST NEXT WEEK - Don't test a new 1RM - we're deloading this week to get ready for next.

Drop and reset between reps.

Reps are intended to be pulled with as much speed off the floor as possible

Conditioning

4 Rounds For Quality

1 Minute weighted Plank*

20 Heavy Russian KB Swings

Stimulus: Accessory for quality

*Plank is ideally unbroken, add weight if possible otherwise perform unweighted.

**Swings are 'As Heavy as possible' but unbroken.