Wednesday 09-Oct-2024: AES-13-W.5-D.3

Written by Squad 5 Training

On September 3, 2024

Upper Body:

Tip: Ab exercises

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.

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

8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl

Station 4: 10 min

4 Sets
Every 2:30
40 sec Plank Body Saw
30 sec Hollow rock
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 15-Jan-2025: AES-16_W.1-D.3

Nov 20, 2024

Upper body back The focus for today is on the pulling muscles. The lats, rhomboids, biceps, upper traps, and rear delts all fit into this category. Although these are not the "mirror muscles" that most individuals think to focus on, they are...

read more

Monday 20-Jan-2025: AES-16_W.2-D.2

Nov 20, 2024

Lower Body The strength intensity sections will remain the same for the first 3 weeks of this training block. A benefit to performing the same exercise three weeks in a row is that it is more fresh in your mind, leading to better execution and more...

read more

Monday 13-Jan-2025: AES-16_W.1-D.2

Nov 20, 2024

Lower Body Mondays for the next 6 weeks will emphasize the lower body. A unique format change to this day is starting with lunges before squats. One reason we included this switch is to give you a chance to stimulate each side individually before...

read more