Upper body<\/p>\n
Strength Balance Approach\/Progression<\/p>\n
This six-week progression focuses on building strong and healthy vertical pressing mechanics by incorporating various landmine press variations paired with different carrying exercises. Three sets of landmine presses are performed each week, progressing from half kneeling to tall kneeling and finally to the Z press. The pressing exercises are paired with carries that target different aspects of shoulder stability and strength, such as the dual KB rack carry, overhead carry, and cross-body carry. This combination ensures a balanced development of pressing strength and shoulder stability.<\/p>\n
The approach emphasizes gradual progression in load, aiming for an RPE of 7 on the first working set of each exercise and increasing the weight by 2-5% for subsequent sets. By varying the type of press and carry each week, the program prevents monotony and addresses multiple facets of shoulder health and strength, leading to more robust and resilient pressing mechanics. Including static and dynamic stability work through different carries complements the pressing exercises, promoting overall shoulder health and reducing the risk of injury.<\/p>\n
Station 1<\/a>: 10 min<\/span><\/p>\n 4 sets<\/p>\n 1-1-4 Bench Press<\/p>\n my weight: 70kg bb, last set 4 reps<\/p>\n 2 Sets<\/p>\n 1) 12\/side Tall Kneeling Landmine 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 20kg<\/p>\n 16 2 rounds<\/p>\n 15 sec Row @ High Effort My score:<\/p>\n total calories 40<\/p>\n DB 24kg<\/p>\n Do not rush in this station, Stamina is not the priority here. we are targeting explosiveness: highest number of calories you can reach within 15 seconds. Therefore rest prior and after the Cardio. Pick a challenging KB or DB weight<\/p>\n We will use only the rowerg in this station to manage progression. Non frequent members can try other cardio machines<\/p>\n Station 4: 10 min lift<\/strong><\/p>\n 1 Set for time<\/p>\n MAX unbroken set Inverted Skull Crushers in 5 min<\/p>\n Then EMOM<\/p>\n 45 sec tall plank<\/p>\n 8-12 Single Arm Banded Tricep Kick Back<\/p>\n my score<\/p>\n 50 reps<\/p>\n","protected":false},"excerpt":{"rendered":" Upper body Strength Balance Approach\/Progression This six-week progression focuses on building strong and healthy vertical pressing mechanics by incorporating various landmine press variations paired with different carrying exercises. Three sets of landmine presses are performed each week, progressing from half kneeling to tall kneeling and finally to the Z press. The pressing exercises are paired […]<\/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\/2771"}],"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=2771"}],"version-history":[{"count":7,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2771\/revisions"}],"predecessor-version":[{"id":2819,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2771\/revisions\/2819"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
\nWorking Set 2 – 4 reps – same weight
\nWorking Set 3 – 4 reps – same weight
\nWorking Set 4 – MAX unbroken reps – same weight (aim for 5-8 reps)<\/li>\n<\/ul>\nStation 2<\/a>: 10 min<\/h4>\n
\n2) 10-12 Bent Over DB Reverse Fly
\n3) 30m Kettlebell Front Rack Carry or 30 sec march in place<\/p>\n
\n24kg<\/p>\nStation 3<\/a>: 10 min<\/h4>\n
\n12 Dual Kettlebell Push Press
\n15 sec Row @ High Effort
\n12 Alternating KB Snatch from Floor<\/p>\n