Thursday 14-Nov-2024: AES-14-W.4-D.4

Written by Squad 5 Training

On October 7, 2024

Lower Body:

Strength Balance Progression

Often, the simpler the progression, the easier to follow. This section uses a simple method of weekly progressing load while the reps stay the same. Aim for the increase in weight to be enough to experience more fatigue but not so much that you lose the quality of the movement.

Station 1: 10 min

Conventional Deadlift

8  sets

  • Warm-up Set – 10 reps – RPE 5-6
  • Set 1-7 – 3 reps – same weight  for all sets
  • Working Set 8 – Max unbroken reps at Set 1 weight

Effort Note: This rep scheme is utilized to work on technique and quality in the deadlift. Remember that you are performing around 30 total reps, so this weight should not be anywhere close to your 3-rep max. Aim for a weight that is closer to your 8-rep max.

Increase the weight every week

Station 2: 10 min

Every 2:30 x 4 working sets

20 Alternating Suitcase Drop Lunge

Aim for RPE 7 on the first working set. Then keep the same weight

Station 3: 10 min

4 sets

1) 10-15 BC Gliding Hamstring Curl
rest 15 sec
2) 15-20 Bodyweight Donkey Calf Raises

Aim for Set 1 to be RPE 7 and then keep the weight the same for the remainder of the sets

Station 4: 10 min

EMOM

1min Cardio (Have a target calories to reach. Need to sprint

10-15 Knee Tucks In Dip Support

You May Also Like…

Thursday 20-Feb-2025: AES-16_W.6-D.4

FULL Body Push You have put in such good work up to this point in the training cycle. Finish with the sprinkles on top. Continue to pay close attention to the loading notes to maximize the stimulus from the training. Station 1 L 4 WORKING SETS...

read more

Wednesday 19-Feb-2025: AES-16_W.6-D.3

Upper body back This is the last week of the training cycle, and it's Wednesday. You are probably feeling a bit fatigued from this training block, and that is to be expected. Continue to put forth a good effort and finish this training block's last...

read more

Wednesday 12-Feb-2025: AES-16_W.5-D.3

Upper boy pull You are in the last two weeks of the training cycle and should be very familiar and confident with the exercises. Continue to follow the loading notes to guide your effort and maximize the remainder of this training block. Station 1:...

read more