Wednesday 25-Sep-2024: AES-13-W.3-D.3

Written by Squad 5 Training

On August 22, 2024

Upper Body:

Tip:

Including abdominal work consistently in your training helps you maintain some of the specific strength of the abdominals to better execute the other exercises in training that require stability in the abdominal/core region.

Stay within +/- 2 reps from the prescribed reps for pull ups and strict bar dip. Use weight to make it harder or elastic bands if you unable to reach the specified reps

Station 1: 10 min

7-8 sets
10-12 Supinated Strict Pullup

Station 2: 10 min

7-8 Sets

5 Strict Bar Dip with weight

Station 3: 10 min

4 working sets

8 Rolling Skullcrusher
AMRAP BB reverse curl

Station 4: 10 min

4 Sets
Every 2:30

40 sec Tall Plank Knee To Elbow
30 sec Hollow Body Flutter Kicks
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants)

 

 

You May Also Like…

Wednesday 27-Nov-2024: AES-14-W.6-D.3

Oct 7, 2024

Upper Body: Final week approach The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake we see...

read more

Sunday 24-Nov-2024: AES-14-W.6-D.1

Oct 7, 2024

Upper Body: Late Cycle Approach As you approach the last couple weeks of the training cycle, you should be familiar with the formats and exercises. Utilize this to your advantage to maximize the stimulus you can get. The greater the stimulus, the...

read more

Friday 22-Nov-2024: AES-14-W.5-D.5

Oct 7, 2024

Upper Body The row complex will alternate each week to hit various angles of the shoulders and back. Paired with the body row variation, the entire back will be worked in this section. This week, there have been several areas to push the intensity...

read more