{"id":2570,"date":"2024-10-07T00:11:25","date_gmt":"2024-10-07T00:11:25","guid":{"rendered":"https:\/\/squad5training.com\/?p=2570"},"modified":"2024-10-26T14:32:32","modified_gmt":"2024-10-26T14:32:32","slug":"thursday-20-nov-2024-aes-14-w-5-d-4","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2570","title":{"rendered":"Thursday 21-Nov-2024: AES-14-W.5-D.4"},"content":{"rendered":"<p><strong>Lower Body:<\/strong><\/p>\n<p>Core Progression<\/p>\n<p>The progression up until this point has been a continual increase in the challenge of the exercise. A slight change in biomechanics from knee tucks to L holds to hanging leg raises is a great way to force more challenge. If any of these progressions feel like too big of a jump for you, go back to the previous week&#8217;s movement and repeat it<\/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\/t96548986108?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>Every 2:30 x 4 working sets<\/p>\n<p>20 DB Front Rack Walking Lunges<\/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: Core Progression The progression up until this point has been a continual increase in the challenge of the exercise. A slight change in biomechanics from knee tucks to L holds to hanging leg raises is a great way to force more challenge. If any of these progressions feel like too big of a [&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\/2570"}],"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=2570"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2570\/revisions"}],"predecessor-version":[{"id":2759,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2570\/revisions\/2759"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2570"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}