W4D2 – Modern Athlete Strength
Working on explosiveness with our close grip bench. Choose a weight that allows you to do a controlled, 3 second eccentric (negative), slight pause on the chest, and then explode…
W4D1 – Modern Athlete Strength
CAT squats means compensatory acceleration. Take 80% of your last heavy 3 and load it on the bar. The purpose of CAT squats is that we are moving the bar…
W3D6 – Modern Athlete Strength
Happy 4th of July weekend. We’re starting off with some sandbag work today. Be powerful. If you’ve never done a DB Box Jump before, I suggest getting a few practice…
W3D5 – Modern Athlete Strength
By now you are probably picking up on our theme for Friday – building an aerobic base. Adding 5 minutes to our overall run time with 4 rounds of 4…
W3D4 – Modern Athlete Strength
Build up to a heavy 3 on deadlifts. A quick note about the orientation to the deadlift that has helped me in the past. Don’t think of it as solely…
W3D3 – Modern Athlete Strength
The engine work today should be done as a tempo run. If we are talking in terms of RPE (Rate of Perceived Exertion) and 10 is maximal effort, then these…
W3D2 – Modern Athlete Strength
Pretty straight forward programming today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve mentioned this before, but for anyone new to the programming, I consider close grip to mean either having your hands at the start…
W3D1 – Modern Athlete Strength
We are working on change of direction with the 5-10-5 sprints. Set up 3 cones, each 5 meters from the other. Start at the center facing the cone. You will…
W2D6 – MASS
On the Power Cleans I want you to build to a heavy 3. You don’t have to perform these as touch and goes, but don’t waste a lot of time…
W2D5 – MASS
Find a base level pace you can sustain for 40+ minutes. This is likely 45 seconds to one minute slower than your 5 mile pace. I want you to work…