{"id":2456,"date":"2024-09-03T18:37:18","date_gmt":"2024-09-03T18:37:18","guid":{"rendered":"https:\/\/squad5training.com\/?p=2456"},"modified":"2024-09-03T18:37:18","modified_gmt":"2024-09-03T18:37:18","slug":"wednesday-09-oct-2024-aes-13-w-5-d-3","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2456","title":{"rendered":"Wednesday 09-Oct-2024: AES-13-W.5-D.3"},"content":{"rendered":"<h3>Upper Body:<\/h3>\n<h4>Tip: Ab exercises<\/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<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\/t20534625622?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>4 working sets<\/p>\n<p>8-10 BB Rolling Skull crusher<br \/>\nrest 15 sec<br \/>\nMax (1 unbroken set) Barbell Drag Curl<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t60841353819?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>4 Sets<br \/>\nEvery 2:30<br \/>\n40 sec Plank Body Saw<br \/>\n30 sec Hollow rock<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: Ab exercises 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. Station 1: 10 min 7-8 sets 10-12 Supinated Strict Pullup Station 2: 10 min 7-8 Sets 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\/2456"}],"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=2456"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2456\/revisions"}],"predecessor-version":[{"id":2457,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2456\/revisions\/2457"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}