{"id":2375,"date":"2024-08-19T19:09:12","date_gmt":"2024-08-19T19:09:12","guid":{"rendered":"https:\/\/squad5training.com\/?p=2375"},"modified":"2024-09-18T13:29:48","modified_gmt":"2024-09-18T13:29:48","slug":"friday-17-sep-2024-aes-13-w-2-d-5","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2375","title":{"rendered":"Friday 20-Sep-2024: AES-13-W.2-D.5"},"content":{"rendered":"

Upper Body:<\/h3>\n

Tip:<\/h4>\n
\n
\n
\n
\n
\n

Strength Intensity 1 Progression<\/p>\n

The strength intensity section alternates between a barbell press and a dumbbell press. In addition to these changes each week, the position of the barbell press is progressing towards a more challenging position.<\/p>\n

Seated -> Standing -> Z Press<\/p>\n

These subtle changes allow for a broad range of movement exploration but have enough similarities that you can keep the progression consistent from week to week.<\/p>\n<\/div>\n<\/div>\n

Station 1<\/a>: 10 min<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n

4 working sets<\/p>\n

10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left<\/p>\n

Station 2<\/a>: 10 min<\/h4>\n

5 working sets – EMOM
\n8-10 Body Row
\n10-12 Barbell Upright Row<\/p>\n

Station 3<\/a>: 10 min<\/h4>\n

EMOM<\/p>\n

12 Diamond push up
\n12Supinated Dumbbell Front Raise<\/p>\n

Station 4<\/a>: 10 min<\/h4>\n

EMOM-AMRAP 45 sec<\/p>\n

45 sec AMRAP – Anchored Sit Up
\nrest 15 sec
\n45 sec AMRAP – L Crunch
\nrest 15 sec
\nREPEAT<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Upper Body: Tip: Strength Intensity 1 Progression The strength intensity section alternates between a barbell press and a dumbbell press. In addition to these changes each week, the position of the barbell press is progressing towards a more challenging position. Seated -> Standing -> Z Press These subtle changes allow for a broad range of […]<\/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\/2375"}],"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=2375"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2375\/revisions"}],"predecessor-version":[{"id":2499,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2375\/revisions\/2499"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2375"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2375"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2375"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}