7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
From Endurance to Aesthetic Strength We’ve just finished a demanding endurance phase — high volume, long efforts, pure grind. You built an engine that can go the distance. Now, we turn that engine into power and shape. AES-23 is the hypertrophy...
Let’s get this straight — when we talk about AES cycles at SQD5, we’re not talking about random workouts.We’re talking about training. There’s a big difference between exercising and training. Exercise is about burning calories. Training is about...
AES-21 is a 6-week training cycle built around one clear goal: developing explosive power and speed. Through heavy compound lifts, plyometric drills, and short bursts of conditioning, you’ll train your body to store energy and release it fast. The...