{"id":2217,"date":"2024-07-25T14:52:59","date_gmt":"2024-07-25T14:52:59","guid":{"rendered":"https:\/\/squad5training.com\/?p=2217"},"modified":"2024-07-31T18:07:36","modified_gmt":"2024-07-31T18:07:36","slug":"thursday-01-aug-2024-aes-12-w-2-d-4","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2217","title":{"rendered":"Thursday: 01-Aug-2024: AES-12-W.2-D.4"},"content":{"rendered":"

[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text admin_label=”Text” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

FULL BODY:<\/h3>\n

Tip: INCLINE BENCH PRESS & PIKE HANDSTAND PUSH-UPS<\/h4>\n

The strength intensity section today is a noncomplimentary superset. This means that the exercises do not complement one another – another way of saying this is that the exercises follow similar movement patterns. In this instance, both exercises are upper-body push exercises. These two exercises put together lead to a potent stimulus for the chest, triceps, and shoulders. This superset will lead to quick fatigue of these upper body pushing muscles – because of this, you may see a decline in the total number of pike handstand pushups you can perform each set.<\/p>\n

Station 1<\/a>: Aerobic Pace: 10 min<\/h4>\n

4 rounds<\/p>\n

1:15 min Row
then within 1:15min
\u2022 20 Mountain Climbers (10\/side) (Advanced add push up)
\u2022 10 Switch Lunges (5\/side)
\u2022 3 Supinated Strict Pullups<\/p>\n

Station 2<\/a>: STRENGTH INTENSITY: 10 min<\/h4>\n

3 WORKING SETS
10 Incline DB Bench Press.
directly into
8-12 Pike Strict HSPU<\/p>\n

1 Warm-up Set: if needed:<\/strong><\/p>\n

Warm-up Set 1: 10 reps – Easy<\/p>\n

Station 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n

4 Sets
1) 10 Nordic Hip Hinge
2) 10 Goblet Spanish Squat<\/p>\n

Station 4<\/a>: INTERVAL WEIGHT TRAINING : 10 min<\/h4>\n

3 rounds:<\/p>\n

Within 3min 20 seconds in each round, complete:<\/p>\n

800\/650m Bike
12 Alternating Goblet Box Step Up (6\/leg)
6 Right Arm KB Snatch then 6 Left
Max KB Russian Twists<\/p>\n

 <\/p>\n

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FULL BODY: Tip: INCLINE BENCH PRESS & PIKE HANDSTAND PUSH-UPS The strength intensity section today is a noncomplimentary superset. This means that the exercises do not complement one another – another way of saying this is that the exercises follow similar movement patterns. In this instance, both exercises are upper-body push exercises. These two exercises […]<\/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":"

FULL BODY:<\/h3>\r\n

Tip: INCLINE BENCH PRESS & PIKE HANDSTAND PUSH-UPS<\/h4>\r\nThe strength intensity section today is a noncomplimentary superset. This means that the exercises do not complement one another - another way of saying this is that the exercises follow similar movement patterns. In this instance, both exercises are upper-body push exercises. These two exercises put together lead to a potent stimulus for the chest, triceps, and shoulders. This superset will lead to quick fatigue of these upper body pushing muscles - because of this, you may see a decline in the total number of pike handstand pushups you can perform each set.\r\n

Station 1<\/a>: Aerobic Pace: 10 min<\/h4>\r\nEMOM\r\n\r\n1 min Row\r\n1 min :\r\n\u2022 20 Mountain Climbers (10\/side) (Advanced add push up)\r\n\u2022 10 Switch Lunges (5\/side)\r\n\u2022 3 Supinated Strict Pullups\r\n

Station 2<\/a>: STRENGTH INTENSITY: 10 min<\/h4>\r\n3 WORKING SETS\r\n10 Incline DB Bench Press.\r\ndirectly into\r\n8-12 Pike Strict HSPU\r\n\r\n1 Warm-up Set: if needed:<\/strong>\r\n\r\nWarm-up Set 1: 10 reps - Easy\r\n

Station 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\r\n4 Sets\r\n1) 10 Nordic Hip Hinge\r\n2) 10 Goblet Spanish Squat\r\n

Station 4<\/a>: INTERVAL WEIGHT TRAINING : 10 min<\/h4>\r\n3 rounds:\r\n\r\nWithin 3min 20 seconds in each round, complete:\r\n\r\n800\/650m Bike\r\n12 Alternating Goblet Box Step Up (6\/leg)\r\n6 Right Arm KB Snatch then 6 Left\r\nMax KB Russian Twists\r\n\r\n ","_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\/2217"}],"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=2217"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2217\/revisions"}],"predecessor-version":[{"id":2291,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2217\/revisions\/2291"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}