Sunday 12-Jan-2025: AES-16_W.1-D.1

Written by Squad 5 Training

On November 20, 2024

Upper body push

On Sundays for the next 6 weeks, you will perform an upper body push day. This day emphasizes the chest, shoulders, and triceps. Aim to put high intensity into the Strength Intensity section, with the goal of lifting the most weight possible based on the prescription provided. Aim for quality contractions, full range of motion, and controlled tempo for the strength balance section.

Station 1: 10 min C

Barbell Bench Press

5 to 6 working sets

3 reps

Loading Note: Perform 2-3 warm-up sets to determine starting weight. Aim for RPE 6-7 on the first set and then keep weight the same for all sets. All sets this week should feel < RPE 9 emphasizing great technique.
Progression Note: Every other week for this cycle, the reps will stay the same with the goal of increasing weight each week.

Station 2: 10 min C

4 Sets

1) 10-15 Dumbbell Full Raise
2) 6-8/side Top down Seated Alternating Arnold Press (Top Down)

Progression Note: Each week, you will alternate between a dumbbell and barbell press. The press will be paired with a different delt raise variation. The delt raise will vary for the first three weeks and then repeat for the last three weeks. Expect the reps on both the dumbbell press and barbell press to decrease throughout the six weeks, allowing for an increase in weight.

Station 3: 10 min C

• 15/12 cal Row (advanced : 20 calories)
• 10-15 Push Ups
• 40 jump rope (Advanced: 30 Double Unders)

Move with a steady pace for the entire 10minutes. If you feel good around the 6-minute mark, you can push the intensity for the last 4 minutes.

Station 4: 10 min L

EMOM

1) 15-25 Reverse Crunch
2) 10-20 Banded Overhead Tricep Extension

3) 15 sec Cardio Sprint (record your highest speed and beat it in next round). Rest the remaining seconds of the minute

You May Also Like…

Thursday 13-Feb-2025: AES-16_W.5-D.4

FULL Body Push You are nearing the end of the cycle. In many sections, the reps continue to decrease, and the RPE continues to increase. This means heavier loads and more effort. Trust that you have built a great base to allow for this increase in...

read more

Thursday 06-Feb-2025: AES-16_W.4-D.4

FULL Body Push You are back to the same bench press variation as week 2. You will continue to alternate in this fashion for the remainder of the training block. Station 1 L 4 WORKING SETS Dumbbell Bench Press 8I6l4 reps then drop back to weight of...

read more

Sunday 9-Feb-2025: AES-16_W.5-D.1

Upper body push This will be your last week with some formats, like the 6x3 in the bench press. Weeks 5 and 6 are the best time in the cycle to push your intensity. You have learned how to approach the day, how to approach each section, and how to...

read more