Barbell complex is another way to light up the posterior chain. While this exercise involves more of the core and lower back, the complex load should be pretty light to allow for the majority of the emphasis on the hamstrings and glutes.<\/p>\n
3 SETS
\n300\/240m Row
\n12 KB Rack Squat
\n12 KB Front Rack Walking Lunge
\nRemaining time of each round: Max KB Tall Plank Knees To Elbow<\/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: Barbell complex Barbell complex is another way to light up the posterior chain. While this exercise involves more of the core and lower back, the complex load should be pretty light to allow for the majority of the emphasis on the hamstrings and glutes. Station 1: INTERVAL WEIGHT TRAINING: 10 min […]<\/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\/2247"}],"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=2247"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2247\/revisions"}],"predecessor-version":[{"id":2248,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2247\/revisions\/2248"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2247"}],"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) 1 Hang Power Snatch
\nMinute 2) 3 Box Jump Step Down<\/p>\n