Black Iron Built [V2]

Black Iron Built [V2]

45.00

Black Iron Built V2 is an eight week program split into two phases, primarily using barbells & dumbbells for 4 times per week.

The first phase is all about volume accumulation; gradually increasing your work capacity while keeping intensity (effort) at a lower level. The main focus during this phase is to build a mind muscle connection with the body parts being worked and to work on technique.

Phase 2 will begin with a deload week due to the high work demand at the end of phase 1 in order to maximize recovery. Intensity is going to increase even more on this phase with volume decreasing, focusing on lower reps and taking many sets to failure. The ground work you did in the first phase will have laid a solid foundation for you to build upon and you should see noticeable increases in strength at the end of all 8 weeks.

You can run this as a stand-alone program, or you can add it onto your CrossFit metcons. There are no Olympic lifts programmed, but it does include back squats, deadlifts and bench press. If doing this as a supplemental program, would recommend extending it to 12-16 weeks by doing 2-3 workouts per week instead of the programmed 4, unless you’re in a caloric surplus. Recovery is going to be key, especially in phase two!

This book also includes a directory of clickable video links demonstrating movements from the program.

If you have any questions regarding the program, please email emi@blackironnutrition.com and allow 3 business days for a response. Thank you!

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