{"id":2554,"date":"2024-10-07T00:11:19","date_gmt":"2024-10-07T00:11:19","guid":{"rendered":"https:\/\/squad5training.com\/?p=2554"},"modified":"2024-10-26T14:30:35","modified_gmt":"2024-10-26T14:30:35","slug":"sunday-16-nov-2024-aes-14-w-5-d-1","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2554","title":{"rendered":"Sunday 17-Nov-2024: AES-14-W.5-D.1"},"content":{"rendered":"

Upper Body:<\/h3>\n

Station 1<\/a>: 10 min<\/span><\/p>\n

4 SETS<\/p>\n

Incline Bench Press<\/p>\n

12\/10\/8\/6 reps<\/p>\n

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

4 SETS<\/p>\n

10 Dumbbell Lateral Raise
\n10 Back Support Dumbbell Arnold Press<\/p>\n

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

3 SETS<\/p>\n

10 Narrow Grip Dumbbell Bench Press
\ndirectly into
\n12-15 Push Ups
\ndirectly into
\n15-20 Banded Tricep Push Down<\/p>\n

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

EMOM<\/p>\n

1 min max cardio
\n12 Incline Bench Trap 3 Raise
\n45 sec Extended Plank<\/p>\n","protected":false},"excerpt":{"rendered":"

Upper Body: Station 1: 10 min 4 SETS Incline Bench Press 12\/10\/8\/6 reps Station 2: 10 min 4 SETS 10 Dumbbell Lateral Raise 10 Back Support Dumbbell Arnold Press Station 3: 10 min 3 SETS 10 Narrow Grip Dumbbell Bench Press directly into 12-15 Push Ups directly into 15-20 Banded Tricep Push Down Station 4: […]<\/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\/2554"}],"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=2554"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2554\/revisions"}],"predecessor-version":[{"id":2754,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2554\/revisions\/2754"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}