Monday: 23-Sep-2024: AES-13-W.3-D.2

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Written by Squad 5 Training

On August 21, 2024

Lower Body:

Tip: Strength Intensity Progression

This week, we will be going back to regular back squats. The gradual increase in load on the bar will help your body adapt to heavier weights that transcend all training areas. The effort is increasing slightly this week, make sure to input your squat numbers from today so that we can compare previous data the next time. What gets tracked improves!

Station 1: 10 min

4 working sets
BB Back Squat 10/8/6/4

Station 2: 10 min

3-4 working sets
8lside Heel Elevated Suitcase Rear Foot Elevated Split Squat

Station 3: 10 min

4 working sets
6 Dumbbell Romanian Deadlift
directly into
10 Kettlebell Cyclist Hack Squat

Station 4: 10 min

Max Sets

1) 12/side Hand Supported Suitcase Calf Raise
directly into
2) 30 sec/side Side Plank DB Powell Raise

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Friday 20-Sep-2024: AES-13-W.2-D.5

Aug 19, 2024

Upper Body: Tip: Strength Intensity 1 Progression The strength intensity section alternates between a barbell press and a dumbbell press. In addition to these changes each week, the position of the barbell press is progressing towards a more...

Thursday 19-Sep-2024: AES-13-W.2-D.4

Aug 16, 2024

Lower Body: Tip: Utilize the first few weeks of the progression to feel out the movement - really emphasizing movement quality. As the movement quality gets dialed in over the first couple of weeks, you can push the intensity in the latter weeks....

Wednesday 18-Sep-2024: AES-13-W.2-D.3

Aug 15, 2024

Upper Body: Station 1: 10 min 7-8 sets 5 Supinated Strict Pullup (use weight) Station 2: 10 min 7-8 Sets 12 Strict Bar Dip with weight Station 3: 10 min 4 working sets 8-10 BB Rolling Skull crusher rest 15 sec Max (1 unbroken set) Barbell Drag Curl...