On Wednesdays for the next six weeks, we will emphasize the lower body in the following formats.<\/p>\n
Strength Intensity 1:<\/strong>\u00a0Two different rep schemes will be programmed for the pull-ups to allow for a large accumulation of reps without getting bored.<\/p>\n Strength Intensity 2:<\/strong>\u00a0A horizontal pull complements the vertical pull from the first training section.<\/p>\n Strength Balance:<\/strong>\u00a0Some of the other pulling muscles (biceps and upper traps) will be worked in this section.<\/p>\n Finisher:<\/strong>\u00a0The low back and obliques will be targeted to complement this training day and the core work from yesterday’s training.<\/p>\n <\/p>\n Station 1<\/a>: 10 min<\/span><\/p>\n Max pronated Pull ups in 10 minutes.<\/p>\n Beat your record every week. If you plan to use resistance band, keep the same type of band for the entire cycle. the progression here is to try to achieve a higher number of reps every week<\/p>\n Supinated bent over row<\/p>\n 8\u00a0 sets<\/p>\n Emphasize stretching in the hamstrings and groin during this exercise. You only need a little load to get a great stimulus. Expect an increase in RPE as the sets progress.<\/p>\n EMOM<\/p>\n 1) 12 Dual Dumbbell Bicep curl 3 rounds. Each round 3min 20sec<\/p>\n 1 min Weight Plate GOH<\/p>\n 30 Sec\/side: Side Plank <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Upper Body: On Wednesdays for the next six weeks, we will emphasize the lower body in the following formats. Strength Intensity 1:\u00a0Two different rep schemes will be programmed for the pull-ups to allow for a large accumulation of reps without getting bored. Strength Intensity 2:\u00a0A horizontal pull complements the vertical pull from the first training […]<\/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\/2500"}],"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=2500"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2500\/revisions"}],"predecessor-version":[{"id":2583,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2500\/revisions\/2583"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Station 2<\/a>: 10 min<\/h4>\n
\n
Station 3<\/a>: 10 min<\/h4>\n
\nrest 10 sec
\n2) 30m Kettlebell Suitcase Farmers Carry Hold or 45 sec Kettlebell Suitcase Farmers March ( I prefer 45 sec Kettlebell Suitcase Farmers March , facing his partner)<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\n1min intense cardio (any machine)<\/p>\n