The conditioning pieces on THURSDAY include short AMRAPs with a “buy-in” on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps on the final movement or cannot make it to the final movement at all, decrease the distance on the cardio machine for the remaining sets and the remaining weeks of this progression.<\/p>\n
4 rounds<\/p>\n
Partner workout
\n1:15 bike
\n\u2022 20 Shoulder Tap (Advanced with push up)(10\/side)
\n\u2022 10 Jump Lunges (5\/side)
\n\u2022 10 Bulgarian Ring Row<\/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: CONDITIONING MODIFICATIONS The conditioning pieces on THURSDAY include short AMRAPs with a “buy-in” on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps on the final movement or cannot make it to the final movement at all, decrease the distance on […]<\/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\/2310"}],"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=2310"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2310\/revisions"}],"predecessor-version":[{"id":2311,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2310\/revisions\/2311"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2310"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2310"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2310"}],"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:8 Dual DB Burpee+16 DB Box Step Ups 20\/16″ (8\/leg) +Max Lateral Arc Med Ball Slam<\/p>\n