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

Written by Squad 5 Training

On October 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 – same weight as set 1
  • Working Set 3 – 5 reps – same weight as set 1
  • Working Set 4 – 5 reps – same weight as set 1
  • Working Set 5 – Max unbroken reps at Set 1 weight

Progression Note: Increase weight by 2-5% on your first working set from Week 1.

Station 2: 10 min

Sumo RDL

Every 2:00 x 5  sets (1 warm up + 4 working)

  • Warm-up Set – 10 reps – RPE 5-6
  • Working Set 2 – 8 reps – same weight as set 1
  • Working Set 3 – 8 reps – same weight as set 1
  • Working Set 4 – 8 reps – same weight as set 1
  • Working Set 8 – Max unbroken reps at Set 1 weight

Emphasize stretching in the hamstrings and groin during this exercise. You only need a little load to get a great stimulus. Expect an increase in RPE as the sets progress.

Station 3: 10 min

4 sets

1) 8/side Ipsilateral Kettlebell Rack Kickstand Squat
directly into
2) 8 Kettlebell Front Rack Tall Kneeling to Standing (4/side)

Station 4: 10 min

3 rounds

1 round : 3min:20sec

EMOM
1)Any Cardio machine max calories
2)AMRAP Flat Bench Reverse Crunch
3)AMRAP heel taps
5 sec Break between exercises

5 sec Break between exercises- switch cardio machine every round

 

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