The barbell warm-up has stayed consistent for quite a while in this cycle, and for good reason. A consistent warm-up allows you to assess how you feel each week and compare this to prior weeks. If you do a different barbell warm-up every week, it is hard to know if you are tight, loose, explosive, slow, etc. Continue to perform the barbell warm-up to assess how you feel each day that you are performing an Olympic lifting movement, and recognize your continued improvement in these positions over time.<\/p>\n
Warm up: 1-2 SETS (WITH EMPTY BARBELL):<\/p>\n
10 Snatch Grip RDL
\n10 BTN Snatch Press
\n10 Overhead Squat
\n10 sec Squatting Quad Snatch Grip Hold
\n10 sec Snatch Grip Overhead Hold
\n10 sec Overhead Squat Hold<\/p>\n
EMOM
\n1) 3 Power Snatch (reset on each rep)
\n2) 3 Broad Jump<\/p>\n
3 WORKING SETS
\nBack Squat x 3<\/p>\n
Warm-up Sets: 3 :<\/strong><\/p>\n Warm-up Set 1: 10 reps \u2013 Easy Working Sets:<\/strong><\/p>\n Set 1 – 3 reps – RPE 7 We are adding one more heavy set. compared to last week. Make sure you find your proper during the warm up. You first working set should have and RPE of 7.<\/p>\n Beginners should stay at not less than 8 reps per set.<\/p>\n 4 SETS 3 WORKING SETS Performance (Leg focused): Tip: BARBELL WARM-UP The barbell warm-up has stayed consistent for quite a while in this cycle, and for good reason. A consistent warm-up allows you to assess how you feel each week and compare this to prior weeks. If you do a different barbell warm-up every week, it is hard to know […]<\/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\/2316"}],"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=2316"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2316\/revisions"}],"predecessor-version":[{"id":2317,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2316\/revisions\/2317"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nWarm-up Set 3: 5 reps \u2013 Easy
\nWarm-up Set 3: 5 reps \u2013 RPE 6<\/p>\n
\nSet 2 – 3 reps – same weight as set 1
\nSet 3 – 3 reps – same weight as set 1
\nSet 4 – 3 reps – same weight as set 1
\nSet 5 – 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
\nevery 3:20
\n650\/520m Bike
\n12 Dual KB Rack Squat
\n12 (6\/leg) Alternating KB Rack Reverse Lunge
\nIn remaining time of the 3 min interval:
\n\u2022 Max KB Russian Twists
\nMake sure you respect the time cap of 3:20 in every round<\/p>\n","protected":false},"excerpt":{"rendered":"