{"id":2568,"date":"2024-10-07T00:09:10","date_gmt":"2024-10-07T00:09:10","guid":{"rendered":"https:\/\/squad5training.com\/?p=2568"},"modified":"2024-10-26T14:24:22","modified_gmt":"2024-10-26T14:24:22","slug":"thursday-6-nov-2024-aes-14-w-3-d-4","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2568","title":{"rendered":"Thursday 7-Nov-2024: AES-14-W.3-D.4"},"content":{"rendered":"<p><strong>Lower Body:<\/strong><\/p>\n<p>Strength Intensity 1: In the first few sets, the reps should feel easy; this will allow you to really dial in the technique. Fatigue will accumulate as the sets go on, making the final few sets challenging. If you select the correct starting weight, this format allows for a perfect balance of quality and intensity.<\/p>\n<p><a style=\"font-size: 18px;\" href=\"https:\/\/stream.getaktiv.tv\/workout\/t52464654362?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a><span style=\"color: #333333; font-size: 18px;\">: 10 min<\/span><\/p>\n<p>Conventional Deadlift<\/p>\n<p>8\u00a0 sets<\/p>\n<ul>\n<li>Warm-up Set &#8211; 10 reps &#8211; RPE 5-6<\/li>\n<li>Set 1-7 &#8211; 3 reps &#8211; same weight\u00a0 for all sets<\/li>\n<li>Working Set 8 &#8211; Max unbroken reps at Set 1 weight<\/li>\n<\/ul>\n<p><em>Effort Note:<\/em> This rep scheme is utilized to work on technique and quality in the deadlift. Remember that you are performing around 30 total reps, so this weight should not be anywhere close to your 3-rep max. Aim for a weight that is closer to your 8-rep max.<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t73204956575?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>Every 2:30 x 4 working sets<\/p>\n<p>20 Dumbbell Short Step Walking Lunge (10\/side)<\/p>\n<p>Aim for RPE 7 on the first working set. Then keep the same weight<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t16647139940?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>3 sets<\/p>\n<p>1) 10 Barbell Hip Thrust<br \/>\nrest 15 sec<br \/>\n2) 10\/side Suitcase Single Leg Standing Calf Raise<\/p>\n<p>Aim for Set 1 to be RPE 7 and then keep the weight the same for the remainder of the sets<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t95356482736?cid=c27352090693&amp;tid=th17820245397\">Station 4<\/a>: 10 min<\/h4>\n<p>EMOM<\/p>\n<p>1min Cardio (Have a target calories to reach. Need to sprint)<\/p>\n<p>15 hanging knee tuck<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lower Body: Strength Intensity 1: In the first few sets, the reps should feel easy; this will allow you to really dial in the technique. Fatigue will accumulate as the sets go on, making the final few sets challenging. If you select the correct starting weight, this format allows for a perfect balance of quality [&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\/2568"}],"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=2568"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2568\/revisions"}],"predecessor-version":[{"id":2743,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2568\/revisions\/2743"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}