{"id":2776,"date":"2024-10-27T15:11:08","date_gmt":"2024-10-27T15:11:08","guid":{"rendered":"https:\/\/squad5training.com\/?p=2776"},"modified":"2024-10-27T15:11:08","modified_gmt":"2024-10-27T15:11:08","slug":"sunday-06-jan-2025-aes-15-w-6-d-2","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2776","title":{"rendered":"Sunday 06-Jan-2025: AES-15-W.6-D.2"},"content":{"rendered":"<p><strong>Upper Body<\/strong><\/p>\n<p>Conditioning Approach Intention<\/p>\n<p>This six-week progression of Interval Weightlifting emphasizes a high output on a cardio machine followed by an upper-body pressing movement. This section has a mix of posterior shoulder exercises to complement all the pressing.<\/p>\n<p>Depending on how you feel at this point in the training session, you may adjust your intensity. If you are feeling great today, push the pace on the cardio implement each round aiming for a high output that you can sustain for most rounds. If you are unsure how you feel, start light and then try to progress each set&#8217;s output on the cardio machine.<\/p>\n<p><a style=\"font-size: 18px;\" href=\"https:\/\/stream.getaktiv.tv\/workout\/t67200341854?cid=c27352090693&amp;tid=th17820245397\">Station 1<\/a><span style=\"color: #333333; font-size: 18px;\">: 10 min<\/span><\/p>\n<p>4 sets<\/p>\n<p>1-1-4 Bench Press<\/p>\n<ul>\n<li>Warm-up Set 1 &#8211; 5 reps &#8211; Easy<\/li>\n<li>Working Set 1 &#8211; 4 reps &#8211; RPE 7<br \/>\nWorking Set 2 &#8211; 4 reps &#8211; same weight<br \/>\nWorking Set 3 &#8211; 4 reps &#8211; same weight<br \/>\nWorking Set 4 &#8211; MAX unbroken reps &#8211; same weight (aim for 5-8 reps)<\/li>\n<\/ul>\n<p>my weight: 60kg bb, last set 5 reps<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t85294925102?cid=c27352090693&amp;tid=th17820245397\">Station 2<\/a>: 10 min<\/h4>\n<p>2 Sets<\/p>\n<p>1) Landmine Z Press<br \/>\n2) 10-12 Bent Over DB Reverse Fly<br \/>\n3) 30m Kettlebell Front Rack Carry or 30 sec march in place<\/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: 20left\/10kg right___17left\/15right___24left\/12right<\/p>\n<h4><a href=\"https:\/\/stream.getaktiv.tv\/workout\/t72398143062?cid=c27352090693&amp;tid=th17820245397\">Station 3<\/a>: 10 min<\/h4>\n<p>For time<\/p>\n<p>Try with this: 12-10-8<\/p>\n<p>\u2022 16-12-8 (females 14-10-6) cal Row<br \/>\n\u2022 12-10-8 Dual Dumbbell Push Press 70\/50lbl1\u2013l2<br \/>\n\u2022 16-12-8 (females 14-10-6) cal Bike<br \/>\n\u2022 16-12-8 Alternating Dumbbell Power Snatch 70\/50lbl1\u2013l<\/p>\n<p>My score:<\/p>\n<p>total calories 38<\/p>\n<p>DB 22.5kg<\/p>\n<p>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<p>We will use only the bike in this station to manage progression. Non frequent members can try other cardio machines<\/p>\n<p><strong>Station 4: 10 min lift<\/strong><\/p>\n<p>1 Set for time<\/p>\n<p>MAX unbroken set Inverted Skull Crushers in 5 min<\/p>\n<p>Then EMOM<\/p>\n<p>45 sec Dip Support Tuck L Sit<\/p>\n<p>8-12 Single Arm Banded Tricep Kick Back<\/p>\n<p>my score<\/p>\n<p>50 reps<\/p>\n<p>db 10kg<\/p>\n<p>17kg<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upper Body Conditioning Approach Intention This six-week progression of Interval Weightlifting emphasizes a high output on a cardio machine followed by an upper-body pressing movement. This section has a mix of posterior shoulder exercises to complement all the pressing. Depending on how you feel at this point in the training session, you may adjust your [&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\/2776"}],"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=2776"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2776\/revisions"}],"predecessor-version":[{"id":2777,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2776\/revisions\/2777"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2776"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}