{"id":2707,"date":"2024-10-21T13:30:51","date_gmt":"2024-10-21T13:30:51","guid":{"rendered":"https:\/\/squad5training.com\/?p=2707"},"modified":"2024-10-29T19:15:17","modified_gmt":"2024-10-29T19:15:17","slug":"thursday-19-dec-2024-aes-15-w-3-d-4","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2707","title":{"rendered":"Thursday 19-Dec-2024: AES-15-W.3-D.4"},"content":{"rendered":"<p>On Thursdays<\/p>\n<p>Lower body-focused<\/p>\n<p><strong>Strength Intensity 2 Approach\/Progression<\/strong><\/p>\n<p>During this six-week progression, the front squats will alternate each week between a 1-1-4 front squat and a traditional front squat<\/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>1 to 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>60 \/ 77 \/ 94 \/ 135 \/ 128\/ 120<\/p>\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; 4 reps &#8211; RPE 7<br \/>\nWorking Set 2 &#8211; 3 reps\u00a0 &#8211; RPE 7<br \/>\nWorking Set 3 &#8211; 2 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><em>Progression Note<\/em>: Aim to increase Set 1 weight by 2-5% from Week 1<br \/>\nmy weight: 55\/ 65 \/ 75\/85\/55<\/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>Progression: Focus first on improving the range of motion compared to first week. If you are happy with the range of Motion, you can either slightly increase the reps to 9 or increase the weight by 2-5%<\/p>\n<p><strong>Station 4: 10 min Condition<\/strong><\/p>\n<p>12-10-8-6-4<br \/>\nKettlebell Suitcase Walking Lunges (R+L=2) 53\/35ibl1\u2013l2<br \/>\n\u2022 Kettlebell Tall Plank Knees to Elbow (R + L = 1)<\/p>\n<p>\u2022 Kettlebell Swing High Pull 70\/53lbl1\u2013l2<br \/>\n\u2022 Burpee Box Step Ups 24\/20&#8243;l1\u2013l2<\/p>\n<p>weight: 2X24 . Finished 3 first round only<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On Thursdays Lower body-focused Strength Intensity 2 Approach\/Progression During this six-week progression, the front squats will alternate each week between a 1-1-4 front squat and a traditional front squat Station 1: 10 min lift Sumo Deadlift (10 min) 3 working sets: For advanced clients follow the below format 1 to 3 Warm up Sets Warm-up [&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\/2707"}],"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=2707"}],"version-history":[{"count":3,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2707\/revisions"}],"predecessor-version":[{"id":2789,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2707\/revisions\/2789"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}