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 of the smooth on the barbell or a thumbs width outside of it. The reason I program these a lot over a normal width bench is that we are trying to build durable athletes. With normal grip bench it is very easy to elevate and internally rotate the shoulder when put under strain, elevating our risk of injury. If you’re confident enough in your form to press a heavy 3 with a normal grip then have at it, but it’s much more difficult to internally rotate from a close grip position.
For the bent over row I want you to feel a good stretch in the lat and then rip that weight up.
Take note that our engine work is done as an EMOM (every minute on the minute) today and not an AMRAP.
Get after it.

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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