Thursday 05-Dec-2024: AES-15-W.1-D.4

Written by Squad 5 Training

On October 14, 2024

On Thursdays

Lower body-focused day will surely torch the legs.

Station 1: 10 min lift

Sumo Deadlift (10 min)

3 working sets: For advanced clients follow the below format

3 Warm up Sets

  • Warm-up Set 1 – 8 reps – Easy – RPE6
  • Warm-up Set 2 – 6 reps – Moderate – RPE6
  • Warm-up Set 3 – 4 reps – Moderate – RPE6

3 Working Sets

  • Working Set 1 – 3 reps – RPE 7
  • Working Set 2 – 6 reps – Decrease 10% from Set 1
  • Working Set 3 – 9 reps – Decrease 10% from Set 2

Station 2: 10 min lift

4 Working Sets

1-1-4 Front Squat

Warm-up Sets

Warm-up Set – 6 reps – Easy

Working Sets

Working Set 1 – 5 reps – RPE 7
Working Set 2 – 4 reps  – RPE 7
Working Set 3 – 3 reps – RPE 7
Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 3-6 reps)

Station 3: 10 min Lift

5 sets

1) 8 Goblet Cossack Squat (4/side)
directly into
2) 8 Goblet Squat

Station 4: 10 min Condition

12-10-8-6-4
• Alternating Single Arm Russian Kettlebell Swings 70/53lbs (R+L=2)l1–l2
• Box Jump Overs 24/20″l1–l2
• Anchored Sit Up (double reps)
• Dumbbell Suitcase Walking Lunge 50/35Ib (R+L=2)l1–l2

 

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