For the sprints I need you to set up one cone for your start point, another 5 meters one direction from your start point and another 15 meters from your start point. You will face the starting cone and begin the sprint by turning laterally and sprinting to the cone 5m away, touch the ground, and sprint 20 meters to the far cone. We’re working on speed and direction change here. Fully recover between each rep and hit 4 on each side.

Continuing to incrementally bump the weight up on our major lifts. You should be 20 lbs heavier on your squat now than W1D1. If you fail a set on the squat or OHP but achieve 13 or more total reps then I want you to try the weight again on Thursday. If you get less than 13 total reps then go back to your W1D1 weight. Set failures with less than 13 total reps achieved will start again at their weight from 3 weeks prior at any point during this program.

Straight forward engine builder to cap the training off.

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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