Tuesday, September 6, 2022

BUILT Program

Strength

On a 25 Minute running clock:

Build to a Heavy Deadlift Single between 85-95%

then

3 rounds of 3 Reps

  Deadlift @ 87.5% - 92.5 of 1RM*

Within 1 Min after each set, perform 3 seated box jumps for maximal power to a taller box.

Rest 3-4 minutes between sets

Stimulus: Heavy

*All reps are performed as singles. Deadlift to stand, return the bar to the ground under control, and then release your grip on the bar before beginning the next rep.

Strength/Skill

E2MOM x 5 Rounds

Perform 1 smooth set of choice of:

  - Strict Banded Pull-ups (10-15)

  - Push-ups (10-25)

  - Ab-mat or GHD Sit-ups (10-25)

  - 1 Min on Weakest Machine

Avoid HSPU/Ring Dips

Stimulus: Skill / Stamina