We are adding a set this week to your Back Squats. Adding volume in this way is a means of progressing. You don’t have to increase your weight. Attempt to hit the same weights as last week, but do it for more sets.<\/p>\n
Next week we will add one final set for the peak volume of the cycle.<\/p>\n
3 SETS
\n300\/240m Row
\n18 Wall Balls 20\/14lb to 10\/9′ Target
\n12 DB Box Step Ups 20\/16″ (6\/leg)
\nin the remaining time:
\n\u2022 Max Lateral Arc Med Ball Slam 10\/7kg<\/p>\n
On the screen, round one will start at 10:00. Round 2 at 06:40. Round 3 at 03:20.<\/p>\n
4 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 – 10 reps – Easy Working Sets<\/strong><\/p>\n Working Set 1 – 3 reps – RPE 7 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: PROGRESSION NOTE – SQUATS We are adding a set this week to your Back Squats. Adding volume in this way is a means of progressing. You don’t have to increase your weight. Attempt to hit the same weights as last week, but do it for more sets. Next week we will […]<\/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\/2306"}],"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=2306"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2306\/revisions"}],"predecessor-version":[{"id":2307,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2306\/revisions\/2307"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nWarm-up Set – 5 reps – Easy
\nWarm-up Set – 3 reps – RPE 6<\/p>\n
\nWorking Set 2 – 3 reps – same weight as set 1
\nWorking Set 3 – 3 reps – same weight as set 1
\nWorking Set 4 – 3 reps – same weight as set 1<\/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