{"id":2775,"date":"2024-10-27T15:11:09","date_gmt":"2024-10-27T15:11:09","guid":{"rendered":"https:\/\/squad5training.com\/?p=2775"},"modified":"2024-10-28T16:53:08","modified_gmt":"2024-10-28T16:53:08","slug":"sunday-30-dec-2024-aes-15-w-5-d-2","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2775","title":{"rendered":"Monday 30-Dec-2024: AES-15-W.5-D.2"},"content":{"rendered":"<p><strong>Upper Body<\/strong><\/p>\n<p><strong>Strength Balance<\/strong><\/p>\n<p>This six-week tricep-focused progression is designed to enhance muscle endurance and strength through a combination of isolated and compound movements. Each week alternates between structured sets of single-arm tricep exercises followed by high-repetition bodyweight movements, emphasizing controlled tempos and high volume to maximize muscle fatigue and growth. Weeks 2 and 5 introduce a challenging max narrow grip tricep pushups in 5 min, pushing the triceps to their endurance limits and promoting significant muscle fatigue and hypertrophy.<\/p>\n<p><strong>Station 1: 10 min condition<\/strong><\/p>\n<div class=\"rpm-markdown\">\n<p>Strength Intensity &#8211; Horizontal Push<\/p>\n<\/div>\n<div class=\"\">\n<div class=\"rpm-markdown\">\n<p>4 Working Sets<\/p>\n<\/div>\n<p>Close Grip Bench Press<\/p>\n<ul>\n<li>Working Set 1 &#8211; 10 reps\u00a0 &#8211; RPE 7<\/li>\n<li>Working Set 2 &#8211; 8 reps\u00a0 &#8211; Increase weight<\/li>\n<li>Working Set 3 &#8211; 6 reps\u00a0 &#8211; Increase weight<\/li>\n<li>Working Set 4 &#8211; Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)<\/li>\n<\/ul>\n<p><em>Progression Note<\/em>: Aim to increase Set 1 weight by 2-5% from Week 1.<\/p>\n<\/div>\n<p><strong>Station 2: 10 min condition<\/strong><\/p>\n<p>2 sets<\/p>\n<p>1) 10-12 \/ side Landmine Z Press<br \/>\ndirectly into<br \/>\n2) 10-12 Dumbbell Lateral Raise<br \/>\ndirectly into<br \/>\n3) 50m Dual Kettlebell Overhead Carry or 50 sec march in place<\/p>\n<p><strong>Station 3: 10 min condition<\/strong><\/p>\n<p>3 rounds<\/p>\n<p>250m\/200m Row @ 85% effort<\/p>\n<p>\u2022 7 Kettlebell Snatch Right 53\/35lbl1\u2013l2<br \/>\n\u2022 7 Single Arm KB Push Press Right 53\/35lbl1\u2013l2<br \/>\n\u2022 7 Kettlebell Snatch Left 53\/35lbl1\u2013l2<br \/>\n\u2022 7 Single Arm KB Push Press Left 53\/35lbl1\u2013l2<\/p>\n<p>250m\/200m Skierg @ 85% effort<\/p>\n<p><strong>Station 4: 10 min lift<\/strong><\/p>\n<p>1 Set for time<\/p>\n<p>Max Narrow Grip tricep push up in 5 min<\/p>\n<p>Then EMOM<\/p>\n<p>\u2022 Bike<br \/>\n\u2022 Burpee to Tuck Jump<br \/>\n\u2022 Hand Release T Push Up<br \/>\n\u2022 Burpee to Tuck Jump<br \/>\n\u2022 Run<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upper Body Strength Balance This six-week tricep-focused progression is designed to enhance muscle endurance and strength through a combination of isolated and compound movements. Each week alternates between structured sets of single-arm tricep exercises followed by high-repetition bodyweight movements, emphasizing controlled tempos and high volume to maximize muscle fatigue and growth. Weeks 2 and 5 [&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\/2775"}],"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=2775"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2775\/revisions"}],"predecessor-version":[{"id":2785,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2775\/revisions\/2785"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2775"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2775"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2775"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}