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 begin by turning and sprinting either direction to a cone 5 meters away, turning and sprinting 10 meters to the far cone, then turning and sprinting 5 meters back to the center cone. Hit 5 in each direction. No need to touch your hand to the ground. These aren’t meant to smoke you. We are working on skill development and direction change.
Build up to a heavy 3 on the back squat, working in some DB and body weight Bulgarian Split Squats between sets. You’ll notice that 5th and final set (B1-3) calls for a 70% drop set and max effort reps on the back squat and BSS.
Engine builder is pretty straight forward. As we discussed in previous posts, remember to keep posture and position in mind during your lunge. Switch arms holding the KB each round.
Let’s get it. First day of the week. Set the tone for the rest of it.
Lift violently.

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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