The unbroken complex in the conditioning is a unique challenge that often leads to a surprise of an individual’s fitness level. When you are in the middle of the heavy breathing conditioning piece, it is easy to take breaks and put down the weight as you get increasingly tired. The unbroken complex challenges your fatigue to remind you of how strong and endurant you are. Hold onto the DB or KB for the entire complex and find a new edge within your conditioning capabilities.<\/p>\n
Include BARBELL WARM-UP designed for every Friday:<\/p>\n
2 SETS (WITH EMPTY BARBELL):<\/p>\n
10 RDL
\n10 Strict Press
\n10 Front Squat
\n10 sec Squatting Quad Clean Grip Hold
\n10 sec Front Rack Hold
\n10 sec Front Squat Hold<\/p>\n
If the session is full, you can split the team if needed: some do cardio others do the PVC warm up<\/p>\n
SET Up:<\/p>\n
Station 2 on Half Rack<\/p>\n
Station 3 on Rig<\/p>\n
Station 4 will be on the floor<\/p>\n
2 SETS
\nLevel 1 32\/24Kg
\nLevel 2 24\/16Kg
\nComplete all without putting weight down
\n200m Run
\n6\/side:
\nDB Power Clean and Jerk
\nDB O.H Reverse Lunge
\nDo Not use KB<\/p>\n
Finish both exercises one arm before switching to the other arm.<\/p>\n
3 WORKING SETS<\/p>\n
Deadlift x 5reps<\/p>\n
Deadlift will be seen every 2 weeks. It\u2019s one of the primary exercises of this cycle. It will alternate with the Pause Deadlift. Only 3 working sets for 5 reps. So GO HEAVY! Except for beginner to stay at around 10 to 12 reps. Record your highest weight and beat it next time.<\/p>\n
1 to 2 Warm-up Set: if needed:<\/strong><\/p>\n Warm-up Set 1: 10 reps \u2013 Easy<\/p>\n Working Sets:<\/strong><\/p>\n Set 1 \u2013 5 reps 3 to 4 Sets 5 SETS Beginners to use DBs instead of BB<\/p>\n","protected":false},"excerpt":{"rendered":" Performance (Leg focused): Tip: Unbroken Complex The unbroken complex in the conditioning is a unique challenge that often leads to a surprise of an individual’s fitness level. When you are in the middle of the heavy breathing conditioning piece, it is easy to take breaks and put down the weight as you get increasingly tired. […]<\/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\/2258"}],"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=2258"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2258\/revisions"}],"predecessor-version":[{"id":2259,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2258\/revisions\/2259"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSet 2 \u2013 5 reps \u2013 higher weight
\nSet 3 \u2013 5 reps \u2013 higher weight<\/p>\nStation 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\n1) 8 Front Rack Rear Foot Elevated Split Squat Right
\n2) 8 Front Rack Rear Foot Elevated Split Squat Left<\/p>\nStation 4<\/a>: INTERVAL WEIGHT TRAINING : 10 min<\/h4>\n
\n1 Power Clean
\n1 Hang Power Clean
\n2 Front Squat
\n1 Power Jerk<\/p>\n