In the Speed Strength section today, you will experience a combination of plyometrics and Olympic lifting. Both exercises require a forceful hip extension to complete each respective movement. Both exercises work on power output at high speeds but at different points along the speed-strength continuum. To become a well-rounded and powerful athlete, you must work on all aspects of speed and strength.<\/p>\n
3 Rounds
\nevery round is 3:20
\n300\/240m Row
\n18 Wall Balls 9\/6KG
\n12 DB Suitcase Walking Lunge
\nThen in the remaining time of each round: perform MAX Lateral Arc Ball Slam 9\/6KG<\/p>\n
On the screen, round one will start at 10:00. Round 2 at 06:40. Round 3 at 03:20.<\/p>\n
3 WORKING SETS
\nBack Squat x 5reps<\/p>\n
Back Squat will be seen every week. It’s one of the primary exercises of this cycle. We had it in previous cycles as a primary exercise as well. However this time we are looking for heavy lifting. Only 3 working sets in 10- minutes:<\/p>\n
Warm-up Sets: 1 to 3 :<\/strong><\/p>\n Warm-up Set 1: 10 reps – Easy Working Sets:<\/strong><\/p>\n Set 1 – 5 reps Loading Note: Since we will see this exercise every Monday, record your weight and increase it next week.<\/p>\n Beginners should stay at not less than 8 reps per set.<\/p>\n 4 SETS EMOM Advanced : BB \/ Beginners: DB<\/p>\n","protected":false},"excerpt":{"rendered":" Performance (Leg focused): Tip: HIP EXTENSION TWO WAYS In the Speed Strength section today, you will experience a combination of plyometrics and Olympic lifting. Both exercises require a forceful hip extension to complete each respective movement. Both exercises work on power output at high speeds but at different points along the speed-strength continuum. To become […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2143"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2143"}],"version-history":[{"count":6,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2143\/revisions"}],"predecessor-version":[{"id":2180,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2143\/revisions\/2180"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2143"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nWarm-up Set 2: 5 reps – Easy
\nWarm-up Set 3: 5 reps – RPE 6<\/p>\n
\nSet 2 – 5 reps – higher weight
\nSet 3 – 5 reps – higher weight<\/p>\nStation 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\n1 complex non stop: perform all the exercises without racking back the BB
\n3 Good morning
\n3 Kang Squat
\n3\/side Back rack reverse lunge<\/p>\nStation 4<\/a>: SPEED STRENGTH : 10 min<\/h4>\n
\nMinute 1) 3 Hang Power Snatch
\nMinute 2) 3 Box Jump Step Down<\/p>\n