[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]<\/p>\n
Early Cycle Approach<\/p>\n
Approaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with a little room in the tank is important to allow you to progress for the remaining 4 to 5 weeks of the program. With every new training block comes new exercises, reps and set formats, and conditioning styles. To get the most out of the six-week training block, we recommend taking the first and second weeks closer to RPE 7-8 on most exercises to allow for progressing towards RPE 9-10 in the later weeks. This structure eliminates the need for deload weeks and allows for long-term sustainable progress.<\/p>\n
Station 1<\/a>: 10 min<\/span><\/p>\n 4 SETS<\/p>\n Dumbbell Bench Press<\/p>\n 12\/10\/8\/6 reps<\/p>\n 3 SETS 3 SETS<\/p>\n 10 Deficit Push Up EMOM<\/p>\n 1 min max cardio Upper Body: Early Cycle Approach Approaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with a little room in the tank is important to allow you to progress […]<\/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":"on","_et_pb_old_content":"Station 2<\/a>: 10 min<\/h4>\n
\n10 DB Shoulder Front Raise
\n6 Dual DB Strict Press
\n6 Dual DB Push Press<\/p>\nStation 3<\/a>: 10 min<\/h4>\n
\ndirectly into
\n12-15 Flat Bench Fly Press
\ndirectly into
\n15-20 Banded Overhead Tricep Extension<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\n12 DB reverse fly
\n45 sec Tall Plank shoulder tap[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"Upper Body:<\/h3>\r\nEarly Cycle Approach\r\n\r\nApproaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with a little room in the tank is important to allow you to progress for the remaining 4 to 5 weeks of the program. With every new training block comes new exercises, reps and set formats, and conditioning styles. To get the most out of the six-week training block, we recommend taking the first and second weeks closer to RPE 7-8 on most exercises to allow for progressing towards RPE 9-10 in the later weeks. This structure eliminates the need for deload weeks and allows for long-term sustainable progress.\r\n\r\nStation 1<\/a>: 10 min<\/span>\r\n\r\n4 SETS\r\n\r\nDumbbell Bench Press\r\n\r\n12\/10\/8\/6 reps\r\n
Station 2<\/a>: 10 min<\/h4>\r\n3 SETS\r\n10 DB Shoulder Front Raise\r\n6 Dual DB Strict Press\r\n6 Dual DB Push Press\r\n
Station 3<\/a>: 10 min<\/h4>\r\n3 SETS\r\n\r\n10 Deficit Push Up\r\ndirectly into\r\n12-15 Flat Bench Fly Press\r\ndirectly into\r\n15-20 Banded Overhead Tricep Extension\r\n
Station 4<\/a>: 10 min<\/h4>\r\nEMOM\r\n\r\n1 min max cardio\r\n12 DB reverse fly\r\n45 sec Tall Plank shoulder tap","_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\/2524"}],"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=2524"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2524\/revisions"}],"predecessor-version":[{"id":2733,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2524\/revisions\/2733"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}