Build up to a heavy 3 on deadlifts. A quick note about the orientation to the deadlift that has helped me in the past. Don’t think of it as solely a pull. As you begin the lift, think about PUSHING your feet into the ground. Once the bar is roughly around knee height, we begin our pull. As you begin your pull, think “hips forward” and this will help you extend your knees and finish the lift.
I love the reverse hyper. If you don’t have one in your gym then hit me up and we’ll find a good substitute with what you have on hand. Make sure you are whipping the MedBall during the seated medball throws. Be explosive.
For our engine builder, use the same 2 KBs for the entire flow. For the KB Push-Up to Row, one rep is a push-up with your hands on the KBs and then a single arm row on each arm.
As always, shoot me a message if there’s anything confusing. If you’re enjoying the workouts then make sure to tag us and help us spread the word.
Better than yesterday.

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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