On Fridays<\/p>\n
Upper body-focused<\/p>\n
Station 1: 10 min lift<\/strong><\/p>\n 3 sets<\/p>\n 1) 6\/side Alternating Dumbbell Bench Press Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.<\/p>\n my weight<\/p>\n 1- 30* kg db<\/p>\n 2&3: 12* on right 16* on left<\/p>\n my progress: same weight but performed 2 extra reps each time<\/p>\n Station 2: 10 min lift<\/strong><\/p>\n 4 sets 1 set every 2:30<\/p>\n 1) 6-8 Supinated Strict Pullup Station 3: 10 min Lift<\/strong><\/p>\n 3 rounds<\/p>\n 1) 12-20 Dumbbell Shrugs 3) 5\/side Dumbbell Arm Bar<\/p>\n 1 – 40kg DB<\/p>\n 2- 15 kg plate<\/p>\n 3 – 16 on right 20 on left<\/p>\n Station 4: 10 min Condition<\/strong><\/p>\n 3 rounds: 1R every 3min 20 sec<\/p>\n Min 1) 60 sec MAX jump rope\/Jump Jacks my progress: 2 extra burpees compared to week 1<\/p>\n","protected":false},"excerpt":{"rendered":" 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 […]<\/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\/2717"}],"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=2717"}],"version-history":[{"count":3,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2717\/revisions"}],"predecessor-version":[{"id":2791,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2717\/revisions\/2791"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nrest 10 sec
\n2) 10 Curl to Press
\nrest 10 sec
\n3) 12-15 Dumbbell Upright Row<\/p>\n
\nrest 10 sec
\n2) 10-20 Push Ups
\nrest 10 sec
\n3) 40-60 sec Plank Shoulder Taps<\/p>\n
\nrest 10 sec
\n2) 12-15 Straddle Plate Front Raise<\/p>\n
\nMin 2) 60 sec MAX Burpees Pull up
\nMin 3) 60 sec MAX Weighted Anchored Sit Up<\/p>\n