In our final week of this training cycle, I want you to really push your pace on your interval conditioning workouts. Usually, I encourage you to er on the side of pacing it more so that you don’t burn out and end up with poor movement quality This is a great week to challenge your pace and see what your new threshold is after several weeks of building.<\/p>\n
Aerobic pace<\/p>\n
200m\/160m Run
\n10 Curtsy Squat (5\/side)
\n10 Cossack Squat (5\/side)<\/p>\n
Exercises to be done in a controlled movement with minimal to no rest in between.<\/p>\n
Aim to keep good form and increase the weight every round if possible. This station is supposed to be non stop exercising station. However there is no intention to get the highest number of rounds. If you still have station 2 to perform, you need to keep some energy in the tank.<\/p>\n
3 WORKING SETS<\/p>\n
2- 3 WORKING SETS<\/p>\n
12 Cyclist Back Squat
\n8 S. Leg Wall Press DB RDL R.
\n8 S. Leg Wall Press DB RDL L<\/p>\n
Complete one full round before resting. No rest between squatting and RDL. 3 sets only to lift HEAVY<\/p>\n
10 Dual KB Overhead Press
\n30m Dual KB Overhead Carry
\n4 Pronated Strict Pull Up
\n4 Supinated Strict Pull up<\/p>\n
Again we aim for heavy lifting here. IF no suitable weight is found within KB then use DBs.<\/p>\n
AMRAP
\n500\/400m Row
\n\u2022 12 (6\/side) Alternating KB Plank Row 53\/35Ib
\n\u2022 80 Single Unders<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Full Body: Tip: CONDITIONING APPROACH In our final week of this training cycle, I want you to really push your pace on your interval conditioning workouts. Usually, I encourage you to er on the side of pacing it more so that you don’t burn out and end up with poor movement quality This is a […]<\/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\/2314"}],"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=2314"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2314\/revisions"}],"predecessor-version":[{"id":2315,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2314\/revisions\/2315"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2314"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2314"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2314"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}