Wednesday 04-Dec-2024: AES-15-W.1-D.3

Written by Squad 5 Training

On October 14, 2024

Pull day: upper body focus

On Wednesdays for the next six weeks, we will follow the format below.

Station 1: 10 min lift

Strength Intensity

4-5 Working Sets

Dumbbell Bent Over Row

  • Working Set 1 – 15 reps  – RPE 7
  • Working Set 2 – 12 reps  – Increase weight
  • Working Set 3 – 10 reps  – Increase weight
  • Working Set 4 – 8 reps  – Increase weight
  • Working Set 5 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)

Station 2: 10 min lift

6 sets

6 reps Barbell Curl (Adjust the weight to keep 6 reps)

Station 3: 10 min lift

4 sets

1) 10/side Landmine Meadows Row
rest 30 sec
2) 30-60 sec Single Leg Hip Thrust

Determine an appropriate starting weight. Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.

Station 4: 10 min condition

1 round challenge

10 Turkish Get Up (5/arm)
15/12 cal Row
50m Kettlebell Suitcase Farmers Carry 70/53Ibl1–l2
20/16 cal Row
20 Box Jump Step Down 30/24″l1–l2
25/20 cal Row

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