{"id":2562,"date":"2024-10-07T00:09:08","date_gmt":"2024-10-07T00:09:08","guid":{"rendered":"https:\/\/squad5training.com\/?p=2562"},"modified":"2024-10-26T14:23:58","modified_gmt":"2024-10-26T14:23:58","slug":"wednesday-4-nov-2024-aes-14-w-3-d-3","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2562","title":{"rendered":"Wednesday 6-Nov-2024: AES-14-W.3-D.3"},"content":{"rendered":"

Upper Body:<\/h3>\n

Strength Intensity 1 Progression<\/p>\n

Since the volume was very high in the first section of training, focus on really nice engagement of the lat and positioning of the shoulder (down and back) during these horizontal pull exercises. The progression for this section will remain simple – use the same weight each week and aim to increase reps. For each week, you aim to increase reps; do not allow the quality to suffer.<\/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

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

Supinated bent over row<\/p>\n

8\u00a0 sets<\/p>\n