Friday 04-Oct-2024: AES-13-W.4-D.5

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Written by Squad 5 Training

On September 1, 2024

Upper Body:

Tip: Push-ups

Push-ups are timeless exercises because of their value to each individual’s training. We will change the push-up variation for each week of this progression. Because the push-up acts as a very safe exercise to push to failure, you can push the intensity of this exercise each week. The shoulder raise combination will also be slightly different each week, meaning you can focus on the stimulus you are receiving each day and worry less about the progression from week to week.

Station 1: 10 min

4 working sets

10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left

Station 2: 10 min

5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row

Station 3: 10 min

EMOM

12 Tricep push up
12 Dumbbell Front Raise

Station 4: 10 min

EMOM-AMRAP 45 sec

EMOM
45-sec-Tuck up
rest 15 sec
45-sec-Heel Tap
rest 15 sec
REPEAT

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