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: 28-Aug-2024: AES-12-W.6-D.3

Aug 1, 2024

Full Body: Tip: TURKISH GET UP The Turkish get-up is a highly effective exercise that offers numerous benefits for strength, stability, and mobility. This full-body movement requires coordination and control as you transition from lying down to...

read more

Monday: 26-Aug-2024: AES-12-W.6-D.2

Aug 1, 2024

Performance (Leg focused): Tip: BARBELL WARM-UP The barbell warm-up has stayed consistent for quite a while in this cycle, and for good reason. A consistent warm-up allows you to assess how you feel each week and compare this to prior weeks. If you...

read more

Sunday: 25-Aug-2024: AES-12-W.6-D.1

Aug 1, 2024

Full Body: Tip: CONDITIONING APPROACH In our final week of this training cycle, I want you to really push your pace on your interval conditioning workouts. Usually, I encourage you to er on the side of pacing it more so that you don't burn out and...

read more