{"id":2445,"date":"2024-09-01T02:47:17","date_gmt":"2024-09-01T02:47:17","guid":{"rendered":"https:\/\/squad5training.com\/?p=2445"},"modified":"2024-09-07T15:03:52","modified_gmt":"2024-09-07T15:03:52","slug":"friday-11-oct-2024-aes-13-w-4-d-5","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2445","title":{"rendered":"Friday 04-Oct-2024: AES-13-W.4-D.5"},"content":{"rendered":"

Upper Body:<\/h3>\n

Tip: Push-ups<\/h4>\n
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Push-ups are timeless exercises because of their value to each individual’s training. We will change the push-up variation for each week of this progression. Because the push-up acts as a very safe exercise to push to failure, you can push the intensity of this exercise each week. The shoulder raise combination will also be slightly different each week, meaning you can focus on the stimulus you are receiving each day and worry less about the progression from week to week.<\/p>\n<\/div>\n<\/div>\n

Station 1<\/a>: 10 min<\/span><\/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 Tricep push up
\n12 Dumbbell Front Raise<\/p>\n

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

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

EMOM
\n45-sec-Tuck up
\nrest 15 sec
\n45-sec-Heel Tap
\nrest 15 sec
\nREPEAT<\/p>\n

 <\/p>\n

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

Upper Body: Tip: Push-ups Push-ups are timeless exercises because of their value to each individual’s training. We will change the push-up variation for each week of this progression. Because the push-up acts as a very safe exercise to push to failure, you can push the intensity of this exercise each week. The shoulder raise combination […]<\/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\/2445"}],"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=2445"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2445\/revisions"}],"predecessor-version":[{"id":2489,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2445\/revisions\/2489"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2445"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2445"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}