[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]<\/p>\n
The back squat progression is very simple (yet effective) for the next six weeks. The progression started with 3 sets of 5 reps. You will add one set each week for the next two weeks, finishing with 5 sets of 5 reps. You will then transition to 3 sets of 3 reps. You will follow the same pattern and add one set per week for the next two weeks, finishing at 5 sets of 3 reps. Throughout the first three weeks and the latter three weeks, you will keep the weight the same as the sets progress. This is another form of progressive overload that is utilized in strength and conditioning to progress outside of the standard progression that includes adding more weight onto the bar.<\/p>\n
EMOM
\nMinute 1) 2 Hang Power Snatch
\nMinute 2) 3 Seated Box Jump<\/p>\n
4 WORKING SETS
\nBack Squat x 5<\/p>\n
Warm-up Sets: 1 to 2 :<\/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 keep it the same next week<\/p>\n Beginners should stay at not less than 8 reps per set.<\/p>\n 4 SETS 3 WORKING SETS Performance (Leg focused): Tip: SET ACCUMULATION The back squat progression is very simple (yet effective) for the next six weeks. The progression started with 3 sets of 5 reps. You will add one set each week for the next two weeks, finishing with 5 sets of 5 reps. You will then transition to 3 sets […]<\/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":"on","_et_pb_old_content":"
\nWarm-up Set 3: 5 reps – RPE 6<\/p>\n
\nSet 2 – 5 reps – higher weight
\nSet 3 – 5 reps – higher weight
\nSet 4 – 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
\nevery 3:20
\n650\/520m Bike
\n12 Alternating Suitcase Low Box Step Up
\n6 Right Arm S. Arm KB Thruster
\n6 Left Arm S. Arm KB Thruster
\nIn remaining time of the 3 min interval:
\n\u2022 Max KB Russian Twists. Make sure you respect the time cap of 3:20 in every round[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"Performance (Leg focused):<\/h3>\r\n
Tip: SET ACCUMULATION<\/h4>\r\nThe back squat progression is very simple (yet effective) for the next six weeks. The progression started with 3 sets of 5 reps. You will add one set each week for the next two weeks, finishing with 5 sets of 5 reps. You will then transition to 3 sets of 3 reps. You will follow the same pattern and add one set per week for the next two weeks, finishing at 5 sets of 3 reps. Throughout the first three weeks and the latter three weeks, you will keep the weight the same as the sets progress. This is another form of progressive overload that is utilized in strength and conditioning to progress outside of the standard progression that includes adding more weight onto the bar.\r\n
Station 1<\/a>: INTERVAL WEIGHT TRAINING: 10 min<\/h4>\r\nEMOM\r\nMinute 1) 2 Hang Power Snatch\r\nMinute 2) 3 Seated Box Jump\r\n
Station 2<\/a>: STRENGTH INTENSITY: 10 min<\/h4>\r\n4 WORKING SETS\r\nBack Squat x 5\r\n\r\nWarm-up Sets: 1 to 2 :<\/strong>\r\n\r\nWarm-up Set 1: 10 reps - Easy\r\nWarm-up Set 3: 5 reps - RPE 6\r\n\r\nWorking Sets:<\/strong>\r\n\r\nSet 1 - 5 reps\r\nSet 2 - 5 reps - higher weight\r\nSet 3 - 5 reps - higher weight\r\nSet 4 - 5 reps - Higher weight\r\n\r\nLoading Note: Since we will see this exercise every Monday, record your weight keep it the same next week\r\n\r\nBeginners should stay at not less than 8 reps per set.\r\n
Station 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\r\n4 SETS\r\n1 complex non stop: perform all the exercises without racking back the BB\r\n3 Good morning\r\n3 Kang Squat\r\n3\/side Back rack reverse lunge\r\n
Station 4<\/a>: SPEED STRENGTH : 10 min<\/h4>\r\n3 WORKING SETS\r\nevery 3:20\r\n650\/520m Bike\r\n12 Alternating Suitcase Low Box Step Up\r\n6 Right Arm S. Arm KB Thruster\r\n6 Left Arm S. Arm KB Thruster\r\nIn remaining time of the 3 min interval:\r\n\u2022 Max KB Russian Twists. Make sure you respect the time cap of 3:20 in every round","_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\/2189"}],"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=2189"}],"version-history":[{"count":6,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2189\/revisions"}],"predecessor-version":[{"id":2275,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2189\/revisions\/2275"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}