{"id":2889,"date":"2024-11-25T13:35:05","date_gmt":"2024-11-25T13:35:05","guid":{"rendered":"https:\/\/squad5training.com\/?p=2889"},"modified":"2024-12-24T09:24:00","modified_gmt":"2024-12-24T09:24:00","slug":"saturday-18-jan-2025-aes-16_w-1-d-5","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2889","title":{"rendered":"Friday 17-Jan-2025: AES-16_W.1-D.5"},"content":{"rendered":"

Full Body Pull (Upper and Lower Body)<\/p>\n

Today is a full-body pull day. This means you will hit some deadlifts and hamstrings alongside upper-body pulling.<\/p>\n

The deadlift starts with lower reps in the first couple weeks of this training block.<\/p>\n

Although this is a pull day, some tricep work will be slipped into the program. This is not by accident. There is a relatively low volume of ISOLATED triceps earlier in the week, and there is no better way to end the week than with an awesome ARM PUMP.<\/p>\n

Station 1: 10 min L<\/strong><\/p>\n

4 Working Sets<\/p>\n

10\/side Landmine Meadows Row<\/p>\n

Keep 10 reps and add more weight in each set<\/p>\n

Station 2: 10 min L<\/strong><\/p>\n

4 Working Sets<\/p>\n

Deficit Sumo Deadlift<\/p>\n

Warm-up Sets:<\/p>\n

Warm-up Set – 6 reps\u00a0 – Easy
\nWorking Sets:<\/p>\n

Working Set 1 – 6 reps- RPE 7
\nWorking Set 2 – 5 reps – RPE 7
\nWorking Set 3 – 4 reps – RPE 7
\nWorking Set 4 – 3 reps\u00a0 – RPE 7<\/p>\n

Record all your weights. In 2 weeks use the exact same weight but will increase the reps.<\/p>\n

Points we are looking for:<\/strong><\/p>\n

Set-up:<\/em><\/p>\n

    \n
  1. Position your feet wider than shoulder-width apart<\/li>\n
  2. Align your toes slightly outward with your knees<\/li>\n
  3. Grip the bar inside the knees, with the bar over the middle of your foot<\/li>\n<\/ol>\n

    Movement:<\/em><\/p>\n

      \n
    1. Maintain an elevated chest with shoulders back<\/li>\n
    2. Begin with your hips low to engage the quads<\/li>\n
    3. Use your glutes and hamstrings to extend your hips<\/li>\n
    4. Track the barbell close to your body<\/li>\n<\/ol>\n

      Regression, if applicable:<\/em><\/p>\n

        \n
      1. Switch to dumbbells<\/li>\n
      2. Lighten loads<\/li>\n<\/ol>\n

        Station 3: 10 min L<\/strong><\/p>\n

        4 sets<\/p>\n

        1) 15-25 Dual Dumbbell Bicep Curl
        \n2) 15-25 Barbell Skull Crusher<\/p>\n

          \n
        • Progression Note<\/em>: Every other week, the reps will decrease to allow for an increase in weight.<\/li>\n
        • Loading Note<\/em>: Perform a few reps of each movement to determine the starting weight. Aim for each set to be to failure.<\/li>\n<\/ul>\n

          Station 4: 10 min C<\/strong><\/p>\n

          6 ROUNDS (switch arms each round)
          \n\u2022 100m Run
          \n\u2022 5 Single Arm Kettlebell Suitcase Deadlift
          \n\u2022 5 Single Arm Russian KB Swing
          \n\u2022 5 Single Arm Kettlebell Clean<\/p>\n

            \n
          • Loading Note<\/em>: This training section will explore some unique kettlebell movements while prioritizing cardiovascular training. Select a weight that allows you to perform each movement unbroken but is challenging enough to force you to focus.<\/li>\n<\/ul>\n

             <\/p>\n

             <\/p>\n","protected":false},"excerpt":{"rendered":"

            Full Body Pull (Upper and Lower Body) Today is a full-body pull day. This means you will hit some deadlifts and hamstrings alongside upper-body pulling. The deadlift starts with lower reps in the first couple weeks of this training block. Although this is a pull day, some tricep work will be slipped into the program. […]<\/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\/2889"}],"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=2889"}],"version-history":[{"count":5,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2889\/revisions"}],"predecessor-version":[{"id":3110,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2889\/revisions\/3110"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}