{"id":2640,"date":"2024-10-17T21:41:03","date_gmt":"2024-10-17T21:41:03","guid":{"rendered":"https:\/\/squad5training.com\/?p=2640"},"modified":"2024-10-24T05:44:30","modified_gmt":"2024-10-24T05:44:30","slug":"friday-06-dec-2024-aes-15-w-1-d-5","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2640","title":{"rendered":"Friday 06-Dec-2024: AES-15-W.1-D.5"},"content":{"rendered":"<p>On Fridays<\/p>\n<p>Upper body-focused<\/p>\n<p><strong>Station 1: 10 min lift<\/strong><\/p>\n<p>3 sets<\/p>\n<p>1) 6\/side Alternating Dumbbell Bench Press<br \/>\nrest 10 sec<br \/>\n2) 10 Curl to Press<br \/>\nrest 10 sec<br \/>\n3) 12-15 Dumbbell Upright Row<\/p>\n<p>Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.<\/p>\n<p>my weight<\/p>\n<p>1- 30 kg db<\/p>\n<p>2&amp;3: 12 on right 16 on left<\/p>\n<p><strong>Station 2: 10 min lift<\/strong><\/p>\n<p>4 sets 1 set every 2:30<\/p>\n<p>1) 6-8 Supinated Strict Pullup<br \/>\nrest 10 sec<br \/>\n2) 10-20 Push Ups<br \/>\nrest 10 sec<br \/>\n3) 40-60 sec Plank Shoulder Taps<\/p>\n<p><strong>Station 3: 10 min Lift<\/strong><\/p>\n<p>3 rounds<\/p>\n<p>1) 1 minute Dumbbell Farmer March<br \/>\nrest 10 sec<br \/>\n2) 1 minute Goblet Carry<br \/>\nrest 10 sec<br \/>\n3) 6\/side Tall Kneeling Dumbbell Windmill<\/p>\n<p>1&amp;2 24 kg DB<\/p>\n<p>3 &#8211; 8 on right 12 on left<\/p>\n<p><strong>Station 4: 10 min Condition<\/strong><\/p>\n<p>3 rounds: 1R every 3min 20 sec<\/p>\n<p>Min 1) 60 sec MAX jump rope\/Jump Jacks<br \/>\nMin 2) 60 sec MAX Burpees<br \/>\nMin 3) 60 sec MAX Toes to Bar\/tuck up<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On Fridays Upper body-focused Station 1: 10 min lift 3 sets 1) 6\/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15 Dumbbell Upright Row Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets. my weight [&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\/2640"}],"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=2640"}],"version-history":[{"count":6,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2640\/revisions"}],"predecessor-version":[{"id":2716,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2640\/revisions\/2716"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}