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)
AES-20: The Strength & Conditioning Cycle at SQD5 AES-20 is a 6-week training cycle at SQD5 Training built around progression, structure, and results. The goal of this cycle is hypertrophy — gaining muscle across all major muscle groups. You’ll...
THURSDAY – CONDITIONING + STRENGTH (NEW FORMAT) This is a new setup we’re adding to the cycle.Until now, we always did strength and conditioning on separate days. Not anymore. This session mixes both — and it’s going to challenge you. How it works:...
Welcome to AES-19 Training Program This 6-week program is made to help you get stronger and build better endurance. We’re going back to a split routine, which means each day has a different focus — like lower body, upper body, or full body. Most...