{"id":2378,"date":"2024-08-20T19:21:06","date_gmt":"2024-08-20T19:21:06","guid":{"rendered":"https:\/\/squad5training.com\/?p=2378"},"modified":"2024-09-02T17:01:38","modified_gmt":"2024-09-02T17:01:38","slug":"sunday-15-sep-2024-aes-13-w-1-d-1","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2378","title":{"rendered":"Sunday: 22-Sep-2024: AES-13-W.3-D.1"},"content":{"rendered":"<h3>Upper Body Push and Pull:<\/h3>\n<h4>Tip: Strength Intensity 1 Progression<\/h4>\n<p>This will be your second week for the flat bench press. We will keep aiming for 4 working sets for 5 reps. you can do the following warm up sets to find your weight:<\/p>\n<ul>\n<li>Warm-up Set &#8211; 10 reps &#8211; Easy<\/li>\n<li>Warm-up Set &#8211; 5 reps &#8211; RPE 6<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t29388019930?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a>: 10 min<\/h4>\n<p>BB Bench Press<br \/>\n4 Working Sets 5 reps<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t91467294927?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>3 sets<br \/>\n1) 6\/arm Tall Kneeling Filly Press<br \/>\n2) 10\/arm Split Stance Dumbbell Meadow Row<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t15747458988?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>5 working sets or at least 4 sets<br \/>\n1) 12 Hammer Curl<br \/>\n2) 12 Dumbbell Full Raise<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t54387655642?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>4 working sets<br \/>\n12 Dumbbell Overhead Tricep Extension<br \/>\n30m\/side Dumbbell Filly Carry<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upper Body Push and Pull: Tip: Strength Intensity 1 Progression This will be your second week for the flat bench press. We will keep aiming for 4 working sets for 5 reps. you can do the following warm up sets to find your weight: Warm-up Set &#8211; 10 reps &#8211; Easy Warm-up Set &#8211; 5 [&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\/2378"}],"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=2378"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2378\/revisions"}],"predecessor-version":[{"id":2426,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2378\/revisions\/2426"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}