{"id":2614,"date":"2024-10-13T18:50:54","date_gmt":"2024-10-13T18:50:54","guid":{"rendered":"https:\/\/squad5training.com\/?p=2614"},"modified":"2024-10-27T15:51:59","modified_gmt":"2024-10-27T15:51:59","slug":"monday-02-dec-2024-aes-15-w-1-d-2","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2614","title":{"rendered":"Monday 02-Dec-2024: AES-15-W.1-D.2"},"content":{"rendered":"<p>On Mondays for the next six weeks, we will follow the format below.<\/p>\n<ul>\n<li>Strength Intensity: Close Grip Bench Press or 1:1\/4 Bench Press<\/li>\n<li>Strength Balance: Delts, Vertical Press, Carry<\/li>\n<li>Conditioning: Interval Weightlifting focusing on upper body pressing<\/li>\n<\/ul>\n<p>This upper-body push-focused day emphasizes a delicate balance of consistency and variety. This balance yields engaging workouts with measurable progress in six week<\/p>\n<p><strong>Station 1: 10 min condition<\/strong><\/p>\n<div class=\"rpm-markdown\">\n<p>Strength Intensity &#8211; Horizontal Push<\/p>\n<\/div>\n<div class=\"\">\n<div class=\"rpm-markdown\">\n<p>4 Working Sets<\/p>\n<\/div>\n<p>Close Grip Bench Press<\/p>\n<ul>\n<li>Working Set 1 &#8211; 15 reps\u00a0 &#8211; RPE 7<\/li>\n<li>Working Set 2 &#8211; 12 reps\u00a0 &#8211; Increase weight<\/li>\n<li>Working Set 3 &#8211; 10 reps\u00a0 &#8211; Increase weight<\/li>\n<li>Working Set 4 &#8211; Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)<\/li>\n<\/ul>\n<\/div>\n<p><strong>Station 2: 10 min condition<\/strong><\/p>\n<p>2 sets<\/p>\n<p>1) 10-12 Half Kneeling Landmine Press<br \/>\nreps = see notes below<br \/>\ndirectly into<br \/>\n2) 10-12 Dumbbell Lateral Raise<br \/>\ndirectly into<br \/>\n3) 30m Kettlebell Front Rack Carry<\/p>\n<p><strong>Station 3: 10 min condition<\/strong><\/p>\n<p>2 rounds<\/p>\n<p>\u2022 18\/15 cal row @ 85% effort<br \/>\n\u2022 10-15 Inverted Skull Crushers<br \/>\n\u2022 18\/15 cal Bike @ 85% effort<br \/>\n\u2022 10-15 Strict Bar Dip<\/p>\n<p><strong>Station 4: 10 min lift<\/strong><\/p>\n<p>4 sets<\/p>\n<p>1) 8-12 per side S\/A DB Tricep Kickback<br \/>\n2) 12 Dual Kettlebell Clean and Push Press 53\/35Ibl1\u2013l2<br \/>\n3) 30 sec Half Push Up Plank (from\u00a0 W-up)<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On Mondays for the next six weeks, we will follow the format below. Strength Intensity: Close Grip Bench Press or 1:1\/4 Bench Press Strength Balance: Delts, Vertical Press, Carry Conditioning: Interval Weightlifting focusing on upper body pressing This upper-body push-focused day emphasizes a delicate balance of consistency and variety. This balance yields engaging workouts with [&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\/2614"}],"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=2614"}],"version-history":[{"count":5,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2614\/revisions"}],"predecessor-version":[{"id":2779,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2614\/revisions\/2779"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}