{"id":2383,"date":"2024-08-22T18:48:10","date_gmt":"2024-08-22T18:48:10","guid":{"rendered":"https:\/\/squad5training.com\/?p=2383"},"modified":"2024-08-27T18:03:19","modified_gmt":"2024-08-27T18:03:19","slug":"wednesday-28-sep-2024-aes-13-w-3-d-3","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2383","title":{"rendered":"Wednesday 25-Sep-2024: AES-13-W.3-D.3"},"content":{"rendered":"<h3>Upper Body:<\/h3>\n<h4>Tip:<\/h4>\n<p>Including abdominal work consistently in your training helps you maintain some of the specific strength of the abdominals to better execute the other exercises in training that require stability in the abdominal\/core region.<\/p>\n<p>Stay within +\/- 2 reps from the prescribed reps for pull ups and strict bar dip. Use weight to make it harder or elastic bands if you unable to reach the specified reps<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t25132534651?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a>: 10 min<\/h4>\n<p>7-8 sets<br \/>\n10-12 Supinated Strict Pullup<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t40125686130?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>7-8 Sets<\/p>\n<p>5 Strict Bar Dip with weight<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t97348086273?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>4 working sets<\/p>\n<p>8 Rolling Skullcrusher<br \/>\nAMRAP BB reverse curl<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t35382089046?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>4 Sets<br \/>\nEvery 2:30<\/p>\n<p>40 sec Tall Plank Knee To Elbow<br \/>\n30 sec Hollow Body Flutter Kicks<br \/>\nMax Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants)<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upper Body: Tip: Including abdominal work consistently in your training helps you maintain some of the specific strength of the abdominals to better execute the other exercises in training that require stability in the abdominal\/core region. Stay within +\/- 2 reps from the prescribed reps for pull ups and strict bar dip. Use weight to [&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\/2383"}],"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=2383"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2383\/revisions"}],"predecessor-version":[{"id":2455,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2383\/revisions\/2455"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}