For the strength balance section of today’s training, there will be a gradual increase in the number of sets every other week. Instead of focusing on loading more weight or performing more reps, the sets will increase, and the rest periods will decrease slightly.<\/p>\n
4 rounds<\/p>\n
Partner workout
\n1:15 bike
\n10 Beast to Alternating Sit Through (5\/side)
\n10 Cobra Reverse Lunges (5\/side)
\nMax reps supinated pull up<\/p>\n
The 3 BW exercises should be completed within 1 minutes 15 seconds. That way the entire round can be done within 2:30 and the station can accommodate 4 people<\/p>\n
4 WORKING SETS
\nIncline Bench Press x 6reps<\/p>\n
Heavy Lifting: Only 4 working sets in 10- minutes:<\/p>\n
1 Warm-up Set: if needed:<\/strong><\/p>\n Warm-up Set 1: 10 reps – Easy<\/p>\n Working Sets:<\/strong><\/p>\n Set 1 – 6 reps You can either keep the same weight used in previous 2 weeks and aim for 7 reps instead of 6 reps, or slightly increase the weight and keep aiming for 6 reps.<\/p>\n Beginners should stay at not less than 8 reps per set.<\/p>\n 4 Sets 3 sets<\/p>\n Partner workout<\/p>\n Partner A : 400\/320m Row. Did you manage last time to finish 400m within 1min 40seconds. If not what was your average distance? Today you need to aim for a longer rowing distance. Aim to complete one round within 3 minutes and 20 seconds. Rowerg Time cap 1:40 seconds. If 400 meters is too much for the client to complete within 1:40, rescale!<\/p>\n","protected":false},"excerpt":{"rendered":" FULL BODY: Tip: SET ACCUMULATION For the strength balance section of today’s training, there will be a gradual increase in the number of sets every other week. Instead of focusing on loading more weight or performing more reps, the sets will increase, and the rest periods will decrease slightly. Station 1: INTERVAL WEIGHT TRAINING: 10 […]<\/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\/2252"}],"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=2252"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2252\/revisions"}],"predecessor-version":[{"id":2257,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2252\/revisions\/2257"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2252"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSet 2 – 6 reps – higher weight
\nSet 3 – 6 reps – higher weight
\nSet 4 – 6 reps – Higher weight<\/p>\nStation 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\n1) 10 BC Gliding Hamstring Curl
\n2) 10 Goblet Cyclist Squat<\/p>\nStation 4<\/a>: INTERVAL WEIGHT TRAINING : 10 min<\/h4>\n
\nPartner B:12 KB Cleans+12 KB Rack Walking Lunge+Max KB Tall Plank Knees To Elbow<\/p>\n