Wednesday, April 20, 2022

BUILT Program

Strength

On a 15 Minute running clock:

Deadlift

2 Sets of 15 Reps*

Set 1: Moderate-heavy

Set 2: As heavy as possible, similar or heavier than last week's final set

*Appears to be lots of rest time, but let’s USE this time in between 'Set 1' and 'Set 2' to make intermediate jumps to build weight (not needing to do 15 reps on those intermediate sets/weights. For example perform ‘Set 1’, then 2 sets of 3 - 5 reps building in weight to your heavy ‘Set 2’).

BeachSZN (yeah…it’s BACK!)

AMRAP 15 FOR QUALITY

Upper Body (Pick 1)

- 20 DB Bench Press, light enough for speed/pump focus

OR 

- 6 - 15 Strict Ring Dips

Midline (Pick 1)

- 10 - 20 Hip Extensions

OR 

- 45s/leg Copenhagen Hold

Lower Body

- 2 Rigs Farmer's Hold Walking Lunges

Stimulus: Quality @ Forever Pace

Target: 3 - 5 Rounds