Record your deadlift weight. Same as the squats, failing a set should not be on your radar yet. We will add 10 pounds next week. On your deadlifts I want you to reset after each rep like it’s the first of the set. These are not touch and go. That being said, these are also not 5 singles with programmed rest between each rep. Hit a rep, then immediately reset and get yourself into a good position to pull the next one. Hit a set of max effort pull-ups between each set.

On the DB Box Step-Ups choose a box height that allows your thigh to be about parallel with the floor. Hip crease slightly below the knee is the max box height I want you to go. Drive the knee of your trail leg up to your torso, finishing in a Captain Morgan pose. We’re working on developing our sprint here. Hit all 5 reps on one leg before moving on to the next.

By Brian T

Hey guys, I'm Brian. I've been in the military around 11 years at this point in 11 and 18 series jobs. I started Modern Athlete Strength Solutions not just to give it the cool nickname of MASS, but to provide free strength and conditioning training to those that want to cut through the BS, not pay $100 for a generic program, and develop their athleticism through qualified S&C coaches. I am also the Executive Director at Operation RSF, a 501c3 non-profit that provides education and community initiatives on how fitness benefits mental health.

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