{"id":2556,"date":"2024-10-07T00:09:05","date_gmt":"2024-10-07T00:09:05","guid":{"rendered":"https:\/\/squad5training.com\/?p=2556"},"modified":"2024-10-26T14:23:18","modified_gmt":"2024-10-26T14:23:18","slug":"monday-3-nov-2024-aes-14-w-3-d-2","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2556","title":{"rendered":"Monday 4-Nov-2024: AES-14-W.3-D.2"},"content":{"rendered":"<h3>Lower Body:<\/h3>\n<p>The progression for this cycle will come primarily through increasing weight or increasing sets.<\/p>\n<p><a style=\"font-size: 18px;\" href=\"https:\/\/stream.getaktiv.tv\/workout\/t94164230653?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a><span style=\"color: #333333; font-size: 18px;\">: 10 min<\/span><\/p>\n<p>Every 2:00 x 5\u00a0 sets (1 warm up + 4 working)<\/p>\n<p>Cyclist Front Squat<\/p>\n<ul>\n<li>Warm-up Set &#8211; 10 reps &#8211; RPE 5-6<\/li>\n<li>Working Set 2 &#8211; 5 reps &#8211; same weight as set 1<\/li>\n<li>Working Set 3 &#8211; 5 reps &#8211; same weight as set 1<\/li>\n<li>Working Set 4 &#8211; 5 reps &#8211; same weight as set 1<\/li>\n<li>Working Set 5 &#8211; Max unbroken reps at Set 1 weight<\/li>\n<\/ul>\n<p><em>Progression Note:<\/em>\u00a0Increase weight by 2-5% on your first working set from Week 1.<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t31911765144?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>Sumo RDL<\/p>\n<p>Every 2:00 x 5\u00a0 sets (1 warm up + 4 working)<\/p>\n<ul>\n<li>Warm-up Set &#8211; 10 reps &#8211; RPE 5-6<\/li>\n<li>Working Set 2 &#8211; 8 reps &#8211; same weight as set 1<\/li>\n<li>Working Set 3 &#8211; 8 reps &#8211; same weight as set 1<\/li>\n<li>Working Set 4 &#8211; 8 reps &#8211; same weight as set 1<\/li>\n<li>Working Set 8 &#8211; Max unbroken reps at Set 1 weight<\/li>\n<\/ul>\n<p>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<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t70491837604?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>4 sets<\/p>\n<p>1) 8\/side Goblet Kickstand Pistol Squat<br \/>\ndirectly into<br \/>\n2) 4\/side Alternating Goblet Box Step Up<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t79940099218?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>3 rounds-EMOM<\/p>\n<p>1 round : 3min:20sec<\/p>\n<p>1) 60 sec Hollow Body Hold<\/p>\n<p>2) AMRAP Straight Leg Straight Arm Sit Up<\/p>\n<p>3) Any Cardio machine max calories<\/p>\n<p>5 sec Break between exercises- switch cardio machine every round<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lower Body: The progression for this cycle will come primarily through increasing weight or increasing sets. Station 1: 10 min Every 2:00 x 5\u00a0 sets (1 warm up + 4 working) Cyclist Front Squat Warm-up Set &#8211; 10 reps &#8211; RPE 5-6 Working Set 2 &#8211; 5 reps &#8211; same weight as set 1 Working [&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\/2556"}],"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=2556"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2556\/revisions"}],"predecessor-version":[{"id":2741,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2556\/revisions\/2741"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2556"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2556"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2556"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}