On Saturdays, we will be focusing on the following:<\/p>\n
Strength Intensity 1<\/strong>: A vertical push variation will occur each week. Each week will alternate between a barbell press and a dumbbell press. The barbell press will include slight weekly variations to challenge the pressing motion.<\/p>\n Strength Intensity 2<\/strong>: This section will complement the first section nicely. The first section includes a vertical push, and the second will consist of a pulling superset. Each pulling exercise will emphasize a slightly different plane of motion.<\/p>\n Strength Balance<\/strong>: This section will emphasize the areas that have yet to be worked thus far on this day. The chest and delts will be hit using a pushup variation and a shoulder raise.<\/p>\n Core<\/strong>: Finish with old-school abdominal exercises each week for a strong stimulus.<\/p>\n 4 working sets<\/p>\n 10 reps Seated Barbell Press<\/p>\n 4 working sets<\/p>\n 10 Pronated Strict Pull Up EMOM<\/p>\n 15 push EMOM-AMRAP 45 sec<\/p>\n 45 sec AMRAP – Anchored Sit Up <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Upper Body: Tip: On Saturdays, we will be focusing on the following: Strength Intensity 1: A vertical push variation will occur each week. Each week will alternate between a barbell press and a dumbbell press. The barbell press will include slight weekly variations to challenge the pressing motion. Strength Intensity 2: This section will complement […]<\/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\/2346"}],"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=2346"}],"version-history":[{"count":5,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2346\/revisions"}],"predecessor-version":[{"id":2409,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2346\/revisions\/2409"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Station 1<\/a>: 10 min<\/h4>\n
Station 2<\/a>: 10 min<\/h4>\n
\n10 Dumbbell Pull Over<\/p>\nStation 3<\/a>: 10 min<\/h4>\n
\n12 bend over reverse fly<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\nrest 15 sec
\n45 sec AMRAP – L Crunch
\nrest 15 sec
\nREPEAT<\/p>\n