{"id":2437,"date":"2024-08-28T19:31:51","date_gmt":"2024-08-28T19:31:51","guid":{"rendered":"https:\/\/squad5training.com\/?p=2437"},"modified":"2024-08-28T19:34:12","modified_gmt":"2024-08-28T19:34:12","slug":"wednesday-02-oct-2024-aes-13-w-4-d-3","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2437","title":{"rendered":"Wednesday 02-Oct-2024: AES-13-W.4-D.3"},"content":{"rendered":"

Upper Body:<\/h3>\n

 <\/p>\n

Tip: Strength Balance Progression<\/h4>\n

For this training section, the skull crusher will be progressed in a few different ways. The exercise selection will change in a three-week cycle to create some variety in the muscles of the triceps being worked. In week 4-6 of this progression, you will either match the weights from week 1-3 but increase the reps you are completing or slightly increase the weight.<\/p>\n

The curl will follow a similar format with alternating movements for weeks 1-3, then aiming to match the weight and increase reps in weeks 4-6. The different variations of the barbell curl will elicit a unique stimulus for the biceps each week.<\/p>\n

Station 1<\/a>: 10 min<\/h4>\n

7-8 sets
\n5 Supinated Strict Pullup (use weight)<\/p>\n

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

7-8 Sets<\/p>\n

12 Strict Bar Dip with weight<\/p>\n

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

4 working sets<\/p>\n

1) 8-10 Dumbbell Skull Crusher
\nrest 15 sec
\n2) AMRAP (1 Max Unbroken Set) Alternating Dumbbell Curl<\/p>\n

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

4 sets<\/p>\n

every 2:30<\/p>\n

40 sec Contralateral Arm Single Leg Plank (20se\/lside)
\n30 sec Hollow rock
\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>\n

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

Upper Body:   Tip: Strength Balance Progression For this training section, the skull crusher will be progressed in a few different ways. The exercise selection will change in a three-week cycle to create some variety in the muscles of the triceps being worked. In week 4-6 of this progression, you will either match the weights […]<\/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\/2437"}],"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=2437"}],"version-history":[{"count":3,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2437\/revisions"}],"predecessor-version":[{"id":2439,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2437\/revisions\/2439"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}