{"id":2578,"date":"2024-10-07T00:09:54","date_gmt":"2024-10-07T00:09:54","guid":{"rendered":"https:\/\/squad5training.com\/?p=2578"},"modified":"2024-10-26T14:29:53","modified_gmt":"2024-10-26T14:29:53","slug":"friday-14-nov-2024-aes-14-w-4-d-5","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2578","title":{"rendered":"Friday 15-Nov-2024: AES-14-W.4-D.5"},"content":{"rendered":"

[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=”{}”]Upper body<\/p>\n

Strength Balance Progression<\/p>\n

Increase the weight of the movement each week with the goal of matching the same reps. Towards the end of this progression, you may find it challenging to continue to match reps at higher weights; that is okay – perform as many reps as you can, even if that means you are falling short by 1-2 reps.<\/p>\n

Station 1<\/a>: 10 min<\/span><\/p>\n

Max reps strict dip<\/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

4 Sets<\/p>\n

1) 6 Rounds of the following DB Row Complex:
\n\u2022 2 Alternating Dumbbell Bent Over Row (R + L = 2)
\n\u2022 1 Dumbbell Bent Over Row
\ndirectly into
\n2) 8 Bulgarian Ring Row<\/p>\n

Station 3<\/a>: 10 min<\/h4>\n

EMOM<\/p>\n

1) 6-8 1 1:4 Barbell Curl
\nrest 15 sec
\n2) 12 Dumbbell Skull Crushers<\/p>\n

Station 4<\/a>: 10 min<\/h4>\n

5 rounds<\/p>\n

40 Sec: 15 sec Supinated Pull up Iso+15-30 sec Supinated Passive Hang (if unable to do 1 pull up, passive hanging maximum seconds. time cap 40 sec)
\n12-Dumbbell Pull Over<\/p>\n

Improve your timing every week[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

Upper body Strength Balance Progression Increase the weight of the movement each week with the goal of matching the same reps. Towards the end of this progression, you may find it challenging to continue to match reps at higher weights; that is okay – perform as many reps as you can, even if that means […]<\/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":"Upper body\r\n\r\nStrength Balance Progression\r\n\r\nIncrease the weight of the movement each week with the goal of matching the same reps. Towards the end of this progression, you may find it challenging to continue to match reps at higher weights; that is okay - perform as many reps as you can, even if that means you are falling short by 1-2 reps.\r\n\r\nStation 1<\/a>: 10 min<\/span>\r\n\r\nMax reps strict dip\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\n4 Sets\r\n\r\n1) 6 Rounds of the following DB Row Complex:\r\n\u2022 2 Alternating Dumbbell Bent Over Row (R + L = 2)\r\n\u2022 1 Dumbbell Bent Over Row\r\ndirectly into\r\n2) 8 Bulgarian Ring Row\r\n

Station 3<\/a>: 10 min<\/h4>\r\nEMOM\r\n\r\n1) 6-8 1 1:4 Barbell Curl\r\nrest 15 sec\r\n2) 12 Dumbbell Skull Crushers\r\n

Station 4<\/a>: 10 min<\/h4>\r\n5 rounds\r\n\r\n40 Sec: 15 sec Supinated Pull up Iso+15-30 sec Supinated Passive Hang (if unable to do 1 pull up, passive hanging maximum seconds. time cap 40 sec)\r\n12-Dumbbell Pull Over\r\n\r\nImprove your timing every week","_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\/2578"}],"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=2578"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2578\/revisions"}],"predecessor-version":[{"id":2753,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2578\/revisions\/2753"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2578"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2578"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2578"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}