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…
W2D4 – MASS
I’m a big fan of the Dorian Deadlift. Our major theme for the week is working within the eccentric portion of our lifts. The Dorian Deadlift is great for targeting…
W2D3 – MASS
Easy run today. Don’t focus too much on flying through the rounds in the core work. Focus on quality movement.
Modernathletestrength W2D2-MASS
On the close grip bench give me a 3 second eccentric (negative), a slight pause at the chest, then explode to the top. Make sure you are choosing a weight…
W2D1 – MASS
These 300m shuttles are one of our benchmark sprint workouts, so pay attention to the execution and scoring. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I want you to set up 2 cones 25m apart. You…
W1D6 – MASS
Lift violently. Today is about building power. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Prior to the movement prep, I generally get prepared for training on the AAB or rower. If you’re feeling good, feel free…
W1D5 – MASS
Burn it down. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This isn’t meant to be a jog. Push yourself hard through each interval. You’ll have plenty of recovery time at the end of each round to…
W1D4 – MASS
Pretty straightforward programming. During the lunge ISO hold I want you to think about posture and posterior dominance. Lunge as deep as you can while maintaining tension through the hamstring.…
Your Firearms Instructor SHOULD Be a Great Competitive Shooter
Your Firearms Instructor SHOULD Be a Great Competitive Shooter Rowdy Bricco rowdy@green-ops.com USPSA TY82278 IDPA A54426 Working in the world of firearms instruction, I am exposed to many opinions, from…
Planks or Crunches
Strength through Flexibility A strong core is the foundation of proper movement patterns, injury prevention, and athletic prowess yet deciding which exercises program may pose a challenge. Per usual, we…