Thursday 21-Nov-2024: AES-14-W.5-D.4

Written by Squad 5 Training

On October 7, 2024

Lower Body:

Core Progression

The progression up until this point has been a continual increase in the challenge of the exercise. A slight change in biomechanics from knee tucks to L holds to hanging leg raises is a great way to force more challenge. If any of these progressions feel like too big of a jump for you, go back to the previous week’s movement and repeat it

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.

Station 2: 10 min

Every 2:30 x 4 working sets

20 DB Front Rack Walking Lunges

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

Station 3: 10 min

3 sets

1) 10 Barbell Hip Thrust
rest 15 sec
2) 10/side Suitcase Single Leg Standing Calf Raise

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)

15 hanging knee tuck

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