{"id":2359,"date":"2024-08-15T19:29:23","date_gmt":"2024-08-15T19:29:23","guid":{"rendered":"https:\/\/squad5training.com\/?p=2359"},"modified":"2024-08-27T17:47:53","modified_gmt":"2024-08-27T17:47:53","slug":"wednesday-11-sep-2024-aes-13-w-2-d-3","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2359","title":{"rendered":"Wednesday 18-Sep-2024: AES-13-W.2-D.3"},"content":{"rendered":"<h3>Upper Body:<\/h3>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t59684974352?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a>: 10 min<\/h4>\n<p>7-8 sets<br \/>\n5 Supinated Strict Pullup (use weight)<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t45711516336?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>7-8 Sets<\/p>\n<p>12 Strict Bar Dip with weight<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t20534625622?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>4 working sets<\/p>\n<p>8-10 BB Rolling Skull crusher<br \/>\nrest 15 sec<br \/>\nMax (1 unbroken set) Barbell Drag Curl<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t16664903349?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>4 sets<\/p>\n<p>every 2:30<\/p>\n<p>40 sec tall Plank<br \/>\n30 sec Bent Hollow Hold<br \/>\nMax Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upper Body: Station 1: 10 min 7-8 sets 5 Supinated Strict Pullup (use weight) Station 2: 10 min 7-8 Sets 12 Strict Bar Dip with weight Station 3: 10 min 4 working sets 8-10 BB Rolling Skull crusher rest 15 sec Max (1 unbroken set) Barbell Drag Curl Station 4: 10 min 4 sets every [&hellip;]<\/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\/2359"}],"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=2359"}],"version-history":[{"count":6,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2359\/revisions"}],"predecessor-version":[{"id":2413,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2359\/revisions\/2413"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}