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

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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)

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

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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...