[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
Final week approach<\/p>\n
The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake we see within our community is individuals going too hard in the early weeks and not allowing enough room to progress in the final weeks of the training cycle.<\/p>\n
Approaching the first week or two of each training cycle a bit easier allows you to recover from the challenging stimulus of the last couple weeks of the previous training cycle and maximize your potential within the last couple weeks of the current training cycle. Remember this approach as you complete your last week of this cycle and start your next training cycle.<\/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 8 working sets (4 sets\/side)<\/p>\n 1) 8 Single Arm Dumbbell Row Right 3 sets<\/p>\n 12 Zottman Curl 3 rounds<\/p>\n 1) 60 sec Superman Hold <\/p>\n <\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" Upper Body: Final week approach The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake we see within our community is individuals going too […]<\/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
\n2) 8 Single Arm Dumbbell Row Left<\/p>\n\n
Station 3<\/a>: 10 min<\/h4>\n
\nrest 10 sec
\n10 \u00a0Single Arm Lean Away Dumbbell Shrug<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\n2) 30sec\/side Dumbbell Side Bends+ 1min intense cardio<\/p>\nUpper Body:<\/h3>\r\nFinal week approach\r\n\r\nThe final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake we see within our community is individuals going too hard in the early weeks and not allowing enough room to progress in the final weeks of the training cycle.\r\n\r\nApproaching the first week or two of each training cycle a bit easier allows you to recover from the challenging stimulus of the last couple weeks of the previous training cycle and maximize your potential within the last couple weeks of the current training cycle. Remember this approach as you complete your last week of this cycle and start your next training cycle.\r\n\r\nStation 1<\/a>: 10 min<\/span>\r\n\r\nMax pronated Pull ups in 10 minutes.\r\n\r\nBeat 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\r\n
Station 2<\/a>: 10 min<\/h4>\r\n8 working sets (4 sets\/side)\r\n\r\n1) 8 Single Arm Dumbbell Row Right\r\n2) 8 Single Arm Dumbbell Row Left\r\n
\r\n \t
Station 3<\/a>: 10 min<\/h4>\r\n3 sets\r\n\r\n12 Zottman Curl\r\nrest 10 sec\r\n10 \u00a0Single Arm Lean Away Dumbbell Shrug\r\n
Station 4<\/a>: 10 min<\/h4>\r\n3 rounds\r\n\r\n1) 60 sec Superman Hold\r\n2) 30sec\/side Dumbbell Side Bends+ 1min intense cardio\r\n\r\n\u00a0\r\n\r\n\u00a0\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\/2565"}],"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=2565"}],"version-history":[{"count":5,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2565\/revisions"}],"predecessor-version":[{"id":2765,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2565\/revisions\/2765"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2565"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}