Thursday 10-Oct-2024: AES-13-W.4-D.4

Written by Squad 5 Training

On September 1, 2024

Lower Body:

Tip: Station 4

Aim to do as many reps as possible before you break up. Do not focus too much on the progression from week to week in this section. Focus more on the stimulus that you are getting in the present moment. Push as much as you are comfortable based on what you have left in the tank. The earlier portions of the training will progress in intensity and or volume throughout the six weeks, so as the cycle progresses, you may find yourself more fatigued by the time you get to the finisher.

Station 1: 10 min

4 working sets

8 reps Deficit Deadlift

Station 2: 10 min

4 sets
No break in between:
10 Goblet Squat
5/side Alt Goblet FW Lunge
20 sec Goblet Squat Hold (at parallel)

Station 3: 10 min

6 sets
8 Nordic Hamstring Curl

Station 4: 10 min

Minimum sets
40 reps/leg Copenhagen Raise
Each time you break up:
12 steps fw+12 steps bw Monster Walk

 

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