Friday 18-Oct-2024: AES-13-W.6-D.5

Written by Squad 5 Training

On September 7, 2024

Upper Body:

Tip: Cooldown

Although it is easy to skip the cool-down, think of this training section as your daily insurance payment. A little investment now can save you from a worse injury happening later down the line

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

3 sets

15 Deficit push up
12 bend over reverse fly
12 Standing DB front raise

Station 4: 10 min

EMOM-AMRAP 45 sec

EMOM
45-sec-Weight Plate Russian Twist
rest 15 sec
45-sec-Side Leg Raises(switch half way)
REPEAT

 

You May Also Like…

Wednesday 20-Nov-2024: AES-14-W.5-D.3

Oct 7, 2024

Upper Body: The lower back and obliques are just as important as the muscles on the front of the core despite being overlooked in most programs. The progression here is simple: try to get a nice pump or accumulate some fatigue in both these areas...

read more

Monday 18-Nov-2024: AES-14-W.5-D.2

Oct 7, 2024

Lower Body: The progression for this cycle will come primarily through increasing weight or increasing sets. Station 1: 10 min Every 2:00 x 5  sets (1 warm up + 4 working) Cyclist Front Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 5 reps -...

read more

Sunday 17-Nov-2024: AES-14-W.5-D.1

Oct 7, 2024

Upper Body: Station 1: 10 min 4 SETS Incline Bench Press 12/10/8/6 reps Station 2: 10 min 4 SETS 10 Dumbbell Lateral Raise 10 Back Support Dumbbell Arnold Press Station 3: 10 min 3 SETS 10 Narrow Grip Dumbbell Bench Press directly into 12-15 Push...

read more