{"id":2618,"date":"2024-10-14T16:24:45","date_gmt":"2024-10-14T16:24:45","guid":{"rendered":"https:\/\/squad5training.com\/?p=2618"},"modified":"2024-10-21T00:51:57","modified_gmt":"2024-10-21T00:51:57","slug":"wednesday-04-dec-2024-aes-15-w-1-d-3","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2618","title":{"rendered":"Wednesday 04-Dec-2024: AES-15-W.1-D.3"},"content":{"rendered":"

Pull day: upper body focus<\/p>\n

On Wednesdays for the next six weeks, we will follow the format below.<\/p>\n

Station 1: 10 min lift<\/strong><\/p>\n

\n

Strength Intensity<\/p>\n

4-5 Working Sets<\/p>\n

Dumbbell Bent Over Row<\/p>\n<\/div>\n

\n
    \n
  • Working Set 1 – 15 reps\u00a0 – RPE 7<\/li>\n
  • Working Set 2 – 12 reps\u00a0 – Increase weight<\/li>\n
  • Working Set 3 – 10 reps\u00a0 – Increase weight<\/li>\n
  • Working Set 4 – 8 reps\u00a0 – Increase weight<\/li>\n
  • Working Set 5 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)<\/li>\n<\/ul>\n<\/div>\n

    Station 2: 10 min lift<\/strong><\/p>\n

    6 sets<\/p>\n

    6 reps Barbell Curl (Adjust the weight to keep 6 reps)<\/p>\n

    Station 3: 10 min lift<\/strong><\/p>\n

    4 sets<\/p>\n

    1) 10\/side Landmine Meadows Row
    \nrest 30 sec
    \n2) 30-60 sec Single Leg Hip Thrust<\/p>\n

    Determine an appropriate starting weight. Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.<\/p>\n

    Station 4: 10 min condition<\/strong><\/p>\n

    1 round challenge<\/p>\n

    10 Turkish Get Up (5\/arm)
    \n15\/12 cal Row
    \n50m Kettlebell Suitcase Farmers Carry 70\/53Ibl1\u2013l2
    \n20\/16 cal Row
    \n20 Box Jump Step Down 30\/24″l1\u2013l2
    \n25\/20 cal Row<\/p>\n","protected":false},"excerpt":{"rendered":"

    Pull day: upper body focus On Wednesdays for the next six weeks, we will follow the format below. Station 1: 10 min lift Strength Intensity 4-5 Working Sets Dumbbell Bent Over Row Working Set 1 – 15 reps\u00a0 – RPE 7 Working Set 2 – 12 reps\u00a0 – Increase weight Working Set 3 – 10 […]<\/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\/2618"}],"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=2618"}],"version-history":[{"count":5,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2618\/revisions"}],"predecessor-version":[{"id":2697,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2618\/revisions\/2697"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}