On Wednesdays, for the next six weeks, for the next six weeks, we will be following the below format.<\/p>\n
Strength Intensity 1:<\/strong> Dips and pull-ups will be utilized to build some serious upper body strength with your body weight. This format is different from other cycles. It will include a high number of sets with moderate to low reps. The accumulation of all reps is where the stimulus is coming from, not just a single set. This will make the first 1-2 sets feel easier, but you should feel the challenge as you approach your 5th or 6th set.<\/p>\n Strength Intensity 2:<\/strong>\u00a0The exercises selected for this section will complement the first section nicely. The first section will alternate weeks between a dip and pull-up (push and pull). The strength balance will alternate between a pull and a push. This section is also complimentary to the first section, as the high-volume sets complement the low-volume sets.<\/p>\n Strength Balance:<\/strong>\u00a0The emphasis will be more on arm isolation.<\/p>\n Station4:<\/strong> Rounding out a full upper body session with additional core work.<\/p>\n 7-8 sets 7-8 Sets<\/p>\n 5 Strict Bar Dip with weight<\/p>\n 4-5 sets<\/p>\n 1) 8-10 DB Skull Crusher 4 Sets 40 sec Forearm Plank <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Upper Body: Tip: On Wednesdays, for the next six weeks, for the next six weeks, we will be following the below format. Strength Intensity 1: Dips and pull-ups will be utilized to build some serious upper body strength with your body weight. This format is different from other cycles. It will include a high number […]<\/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\/2339"}],"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=2339"}],"version-history":[{"count":11,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2339\/revisions"}],"predecessor-version":[{"id":2407,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2339\/revisions\/2407"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2339"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Station 1<\/a>: 10 min<\/h4>\n
\n10-12 Supinated Strict Pullup<\/p>\nStation 2<\/a>: 10 min<\/h4>\n
Station 3<\/a>: 10 min<\/h4>\n
\nwith same weight perform
\n2) AMRAP (1 Max Unbroken Set) Alternating DB Curl<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\nEvery 2:30<\/p>\n
\n30 sec Hollow Hold
\nMax Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants)<\/p>\n