Working on explosiveness with our close grip bench. Choose a weight that allows you to do a controlled, 3 second eccentric (negative), slight pause on the chest, and then explode through the full range of motion.

Make sure we are getting a good stretch in the lat during the meadows row. You’re welcome to use straps. With the hex press, I want you to focus on pressing the two DBs together as hard as you can. I’d rather you get a good squeeze with the DBs than go for a heavier weight.

Engine work today is for total reps. Each cal on the AAB counts as a rep.

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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