{"id":2863,"date":"2024-11-20T19:39:13","date_gmt":"2024-11-20T19:39:13","guid":{"rendered":"https:\/\/squad5training.com\/?p=2863"},"modified":"2024-12-24T08:28:05","modified_gmt":"2024-12-24T08:28:05","slug":"tuesday-20-jan-2025-aes-16_w-2-d-3","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2863","title":{"rendered":"Wednesday 22-Jan-2025: AES-16_W.2-D.3"},"content":{"rendered":"<p>Upper body pull<\/p>\n<p>Onto another back day! You will see this week that there is a lot of movement variety from week 1. Although the exercises are changing, there is a lot of overlap between the movements selected this week and those from last week. You will have to create a new baseline for the weights you are using today, but your execution from last week should give you some indication of how to execute this week.<\/p>\n<h4>Station 1: 10 min <span style=\"color: #333333; font-size: 18px;\">L<\/span><\/h4>\n<p>3 sets<\/p>\n<p>1) 40-60 sec Plank Kettlebell Pull Through (Regression forearm plank pull through) rest 10 sec<br \/>\n2) 10-20 Dual Dumbbell Pullover<\/p>\n<p>Loading Note: Choose a weight that challenges you for the 40-60 sec plank.<br \/>\nFor the pullover, aim to select a weight that allows you to hit form failure between 12-20 reps.<\/p>\n<h4>Station 2: 10 min <span style=\"color: #333333; font-size: 18px;\">C<\/span><\/h4>\n<p>3 working sets<\/p>\n<p>1) Tripod Dumbbell Row<br \/>\nReps = see notes below<br \/>\n2) 8-12 BB Bicep Curl<\/p>\n<p>Working Set 1 &#8211; 12 reps\/side &#8211; RPE 7<br \/>\nWorking Set 2 &#8211; 10 reps\/side &#8211; RPE 7<br \/>\nWorking Set 3 &#8211; 8 reps\/side &#8211; RPE 7<\/p>\n<p>Curl Loading Note: aim for a number of reps till failure<\/p>\n<h4>Station 3: 10 min <span style=\"color: #333333; font-size: 18px;\">C<\/span><\/h4>\n<p>6 working sets<\/p>\n<p>4-6 Supinated Strict Pullup<\/p>\n<p>Loading Note: Perform 1 warm-up set of a few reps to determine any assistance needed. Aim for the first set to be about RPE 6-7. This will lead to the last set being about RPE 9-10.<br \/>\nProgression Note: In weeks 2 and 4, Reps will increase per set, Keep same band or weight and challenge yourself to make higher reps every week<\/p>\n<h4>Station 4: 10 min <span style=\"color: #333333; font-size: 18px;\">C<\/span><\/h4>\n<p>Every 60 sec x 10 sets<\/p>\n<p>Min 1) 45 sec Mountain Climbers<br \/>\nMin 2) 45 sec Row<br \/>\nMin 3) 20 sec\/side Side Plank<\/p>\n<ul>\n<li><em>Loading Note<\/em>: Choose a sustainable pace that allows you to move consistently for 15 minutes.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Upper body pull Onto another back day! You will see this week that there is a lot of movement variety from week 1. Although the exercises are changing, there is a lot of overlap between the movements selected this week and those from last week. You will have to create a new baseline for the [&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\/2863"}],"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=2863"}],"version-history":[{"count":12,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2863\/revisions"}],"predecessor-version":[{"id":3094,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2863\/revisions\/3094"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}