On Thursdays<\/p>\n
Lower body-focused:<\/p>\n
Conditioning : Pacing: For set-rep and AMRAP formats, find a sustainable pace that allows you to maintain quality form throughout the workout. Avoid starting too fast to prevent early fatigue. Prioritize proper technique over speed, especially in weighted and complex movements. Minimize downtime between exercises to maintain a high heart rate and maximize metabolic conditioning.<\/p>\n
Strength Intensity 2 Approach\/Progression<\/strong><\/p>\n 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 Station 1: 10 min lift<\/strong><\/p>\n Sumo Deadlift (10 min)<\/p>\n 3 working sets: For advanced clients follow the below format<\/p>\n 1 to 3 Warm up Sets<\/p>\n 3 Working Sets (Beginners stays at 6-10reps)<\/p>\n 60 \/ 77 \/ 94 \/ 135 \/ 128\/ 120<\/p>\n Station 2: 10 min lift<\/strong><\/p>\n 4 Working Sets<\/p>\n 1-1-4 Front Squat<\/p>\n Warm-up Sets<\/p>\n Warm-up Set – 6 reps – Easy<\/p>\n Working Sets (Beginners stays at 6-10reps)<\/p>\n Working Set 1 – 3 reps – RPE 7 Progression Note<\/em>: Aim to increase Set 1 weight by 2-5% from Week 1 Station 3: 10 min Lift<\/strong><\/p>\n 5 sets<\/p>\n 1) 12 Goblet Cossack Squat (4\/side) Progression: Focus first on improving the range of motion compared to first week.\u00a0 Reps have increased. The weight should be close to the weight utilized in Week 3.<\/p>\n Station 4: 10 min Condition<\/strong><\/p>\n 12-10-8-6-4 \u2022 Dual Dumbbell Hang Power Clean 50\/35lbl1\u2013l2 weight: 2X24 . Finished 3 first round only<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" On Thursdays Lower body-focused: Conditioning : Pacing: For set-rep and AMRAP formats, find a sustainable pace that allows you to maintain quality form throughout the workout. Avoid starting too fast to prevent early fatigue. Prioritize proper technique over speed, especially in weighted and complex movements. Minimize downtime between exercises to maintain a high heart rate […]<\/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\/2799"}],"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=2799"}],"version-history":[{"count":3,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2799\/revisions"}],"predecessor-version":[{"id":2828,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2799\/revisions\/2828"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
\n
\nWorking Set 2 – 2 reps\u00a0 – RPE 7
\nWorking Set 3 – 1 reps – RPE 7
\nWorking Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 3-6 reps)<\/p>\n
\nmy weight: 55\/ 65 \/ 75\/85\/55<\/p>\n
\ndirectly into
\n2) 12 Goblet Squat<\/p>\n
\n\u2022 DB Front Rack Walking Lunges 50\/35lb (R+L=2)l1\u2013l2
\n\u2022 Burpee Over Dumbbell Laterally<\/p>\n
\n\u2022 Dumbbell Suitcase Box Step Overs 50\/35lbsl1\u2013l2<\/p>\n