{"id":2621,"date":"2024-10-14T17:44:33","date_gmt":"2024-10-14T17:44:33","guid":{"rendered":"https:\/\/squad5training.com\/?p=2621"},"modified":"2024-10-21T13:30:40","modified_gmt":"2024-10-21T13:30:40","slug":"thursday-05-dec-2024-aes-15-w-1-d-4","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2621","title":{"rendered":"Thursday 05-Dec-2024: AES-15-W.1-D.4"},"content":{"rendered":"<p>On Thursdays<\/p>\n<p>Lower body-focused day will surely torch the legs.<\/p>\n<p><strong>Station 1: 10 min lift<\/strong><\/p>\n<p>Sumo Deadlift (10 min)<\/p>\n<p>3 working sets: For advanced clients follow the below format<\/p>\n<p>3 Warm up Sets<\/p>\n<ul>\n<li>Warm-up Set 1 &#8211; 8 reps &#8211; Easy &#8211; RPE6<\/li>\n<li>Warm-up Set 2 &#8211; 6 reps &#8211; Moderate &#8211; RPE6<\/li>\n<li>Warm-up Set 3 &#8211; 4 reps &#8211; Moderate &#8211; RPE6<\/li>\n<\/ul>\n<p>3 Working Sets<\/p>\n<ul>\n<li>Working Set 1 &#8211; 3 reps &#8211; RPE 7<\/li>\n<li>Working Set 2 &#8211; 6 reps &#8211; Decrease 10% from Set 1<\/li>\n<li>Working Set 3 &#8211; 9 reps &#8211; Decrease 10% from Set 2<\/li>\n<\/ul>\n<p><strong>Station 2: 10 min lift<\/strong><\/p>\n<p>4 Working Sets<\/p>\n<p>1-1-4 Front Squat<\/p>\n<p>Warm-up Sets<\/p>\n<p>Warm-up Set &#8211; 6 reps &#8211; Easy<\/p>\n<p>Working Sets<\/p>\n<p>Working Set 1 &#8211; 5 reps &#8211; RPE 7<br \/>\nWorking Set 2 &#8211; 4 reps\u00a0 &#8211; RPE 7<br \/>\nWorking Set 3 &#8211; 3 reps &#8211; RPE 7<br \/>\nWorking Set 4 &#8211; Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 3-6 reps)<\/p>\n<p><strong>Station 3: 10 min Lift<\/strong><\/p>\n<p>5 sets<\/p>\n<p>1) 8 Goblet Cossack Squat (4\/side)<br \/>\ndirectly into<br \/>\n2) 8 Goblet Squat<\/p>\n<p><strong>Station 4: 10 min Condition<\/strong><\/p>\n<p>12-10-8-6-4<br \/>\n\u2022 Alternating Single Arm Russian Kettlebell Swings 70\/53lbs (R+L=2)l1\u2013l2<br \/>\n\u2022 Box Jump Overs 24\/20&#8243;l1\u2013l2<br \/>\n\u2022 Anchored Sit Up (double reps)<br \/>\n\u2022 Dumbbell Suitcase Walking Lunge 50\/35Ib (R+L=2)l1\u2013l2<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On Thursdays Lower body-focused day will surely torch the legs. Station 1: 10 min lift Sumo Deadlift (10 min) 3 working sets: For advanced clients follow the below format 3 Warm up Sets Warm-up Set 1 &#8211; 8 reps &#8211; Easy &#8211; RPE6 Warm-up Set 2 &#8211; 6 reps &#8211; Moderate &#8211; RPE6 Warm-up Set [&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\/2621"}],"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=2621"}],"version-history":[{"count":3,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2621\/revisions"}],"predecessor-version":[{"id":2629,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2621\/revisions\/2629"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2621"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}