Sunday: 22-Sep-2024: AES-13-W.3-D.1

Written by Squad 5 Training

On August 20, 2024

Upper Body Push and Pull:

Tip: Strength Intensity 1 Progression

This will be your second week for the flat bench press. We will keep aiming for 4 working sets for 5 reps. you can do the following warm up sets to find your weight:

  • Warm-up Set – 10 reps – Easy
  • Warm-up Set – 5 reps – RPE 6

Station 1: 10 min

BB Bench Press
4 Working Sets 5 reps

Station 2: 10 min

3 sets
1) 6/arm Tall Kneeling Filly Press
2) 10/arm Split Stance Dumbbell Meadow Row

Station 3: 10 min

5 working sets or at least 4 sets
1) 12 Hammer Curl
2) 12 Dumbbell Full Raise

Station 4: 10 min

4 working sets
12 Dumbbell Overhead Tricep Extension
30m/side Dumbbell Filly Carry

 

 

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