Wednesday, July 6, 2022

BUILT Program

Conditioning

On 30 Min Running Clock

Back Squat

5-5-5-3-3-2*

Within ~1 Min after each set, perform 3 seated box jumps for maximal power**

Goal: End at a heavy double or new 2RM

Stimulus: Heavy

*Start at 75% and add weight each set, ending at a heavy double or 2RM. Goal - Sets of 3 are slightly heavier than last week. Attempt to hit the set of 2 you hit last week for 2 sets, or heavier.

** Sit on a box at approximately parallel and jump to a taller box of maximal explosiveness.

Mandatory Cool Down

Walk 5 - 10 mins after final set

Then:

Foam roll or mash quads/glutes/hammys

Then, pick 1 - 3:

  Couch Stretch 2m/side

  Pigeon pose 2m/side

  Seated forward fold - 2m