[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
The progression for this cycle will come primarily through increasing weight or increasing sets.<\/p>\n
Station 1<\/a>: 10 min<\/span><\/p>\n Every 2:00 x 5\u00a0 sets (1 warm up + 4 working)<\/p>\n Cyclist Front Squat<\/p>\n Progression Note:<\/em>\u00a0Increase weight by 2-5% on your first working set from Week 1.<\/p>\n Sumo RDL<\/p>\n Every 2:00 x 5\u00a0 sets (1 warm up + 4 working)<\/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 4 sets<\/p>\n 1) 8\/side Ipsilateral Kettlebell Rack Kickstand Squat 3 rounds<\/p>\n 1 round : 3min:20sec<\/p>\n EMOM 5 sec Break between exercises- switch cardio machine every round<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" 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 – 10 reps – RPE 5-6 Working Set 2 – 5 reps – same weight as set 1 Working […]<\/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":"\n
Station 2<\/a>: 10 min<\/h4>\n
\n
Station 3<\/a>: 10 min<\/h4>\n
\ndirectly into
\n2) 8 Kettlebell Front Rack Tall Kneeling to Standing (4\/side)<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\n1)Any Cardio machine max calories
\n2)AMRAP Flat Bench Reverse Crunch
\n3)AMRAP heel taps
\n5 sec Break between exercises<\/p>\nLower Body:<\/h3>\r\nThe progression for this cycle will come primarily through increasing weight or increasing sets.\r\n\r\nStation 1<\/a>: 10 min<\/span>\r\n\r\nEvery 2:00 x 5\u00a0 sets (1 warm up + 4 working)\r\n\r\nCyclist Front Squat\r\n
\r\n \t
Station 2<\/a>: 10 min<\/h4>\r\nSumo RDL\r\n\r\nEvery 2:00 x 5\u00a0 sets (1 warm up + 4 working)\r\n
\r\n \t
Station 3<\/a>: 10 min<\/h4>\r\n4 sets\r\n\r\n1) 8\/side Ipsilateral Kettlebell Rack Kickstand Squat\r\ndirectly into\r\n2) 8 Kettlebell Front Rack Tall Kneeling to Standing (4\/side)\r\n
Station 4<\/a>: 10 min<\/h4>\r\n3 rounds\r\n\r\n1 round : 3min:20sec\r\n\r\nEMOM\r\n1)Any Cardio machine max calories\r\n2)AMRAP Flat Bench Reverse Crunch\r\n3)AMRAP heel taps\r\n5 sec Break between exercises\r\n\r\n5 sec Break between exercises- switch cardio machine every round\r\n\r\n\u00a0","_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\/2558"}],"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=2558"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2558\/revisions"}],"predecessor-version":[{"id":2757,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2558\/revisions\/2757"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}