Thursday, December 1, 2022

BUILT Program

Strength

E4MOM x 5 Rounds

Pause Back Squat*

3 - 3 - 3 - 3 - 3

Start around 50% and build across sets

Stimulus: Heavy with perfect form

*Regular speed down, FULL STOP PAUSE in the bottom, then stand fast

Go as heavy as you can while still being able to perform a full (safe) pause in the bottom of the squat on ALL reps. Full depth development is the goal.

Conditioning

For time:

21 - 15 - 9

Thrusters (105/75)

Burpee Box Jump Overs (24/20)

Stimulus: Reach

Target: Sub 4 - 8 Mins

Cap: 8 Mins