{"id":2891,"date":"2024-11-25T13:50:06","date_gmt":"2024-11-25T13:50:06","guid":{"rendered":"https:\/\/squad5training.com\/?p=2891"},"modified":"2024-12-24T09:23:45","modified_gmt":"2024-12-24T09:23:45","slug":"saturday-25-jan-2025-aes-16_w-2-d-5","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2891","title":{"rendered":"Friday 24-Jan-2025: AES-16_W.2-D.5"},"content":{"rendered":"<p>Full Body Pull (Upper and Lower Body)<\/p>\n<p>Today, there will be new variations of the deadlift<\/p>\n<p><strong>Station 1: 10 min L<\/strong><\/p>\n<p>Every 2:30 x 4 Working Sets<\/p>\n<p>T Bar Row (If a client has a back pain he can perform Incline DB Prone Row)<\/p>\n<p>Working Sets:<\/p>\n<p>Working Set 1 &#8211; 15 reps\u00a0 &#8211; RPE 7<br \/>\nWorking Set 2 &#8211; 12 reps &#8211; RPE 7<br \/>\nWorking Set 3 &#8211; 10 reps\u00a0 &#8211; RPE 7<br \/>\nWorking Set 4 &#8211; Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X1 (aim for 15+ reps)<\/p>\n<p><strong>Station 2: 10 min L<\/strong><\/p>\n<p>4 Working Sets<\/p>\n<p>Conventional Deadlift<\/p>\n<p>Warm-up Sets:<\/p>\n<p>Warm-up Set &#8211; 6 reps\u00a0 &#8211; Easy<br \/>\nWorking Sets:<\/p>\n<p>Working Set 1 &#8211; 6 reps- RPE 7<br \/>\nWorking Set 2 &#8211; 5 reps &#8211; RPE 7<br \/>\nWorking Set 3 &#8211; 4 reps &#8211; RPE 7<br \/>\nWorking Set 4 &#8211; 3 reps\u00a0 &#8211; RPE 7<\/p>\n<p><strong>Station 3: 10 min L<\/strong><\/p>\n<p>4 sets<\/p>\n<p>1) 15-25 Zottman Curl<br \/>\n2) 15-25 DB Skull Crusher<\/p>\n<ul>\n<li><em>Progression Note<\/em>: Every other week, the reps will decrease to allow for an increase in weight.<\/li>\n<li><em>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<p><strong>Station 4: 10 min C<\/strong><\/p>\n<p>6 ROUNDS (switch arms each round):<br \/>\n\u2022 15\/12 cal Bike<br \/>\n\u2022 5 Single Arm Kettlebell Suitcase Deadlift<br \/>\n\u2022 5 Single Arm Kettlebell Clean<br \/>\n\u2022 5 Single Arm Kettlebell Snatch<\/p>\n<ul>\n<li><em>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>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Full Body Pull (Upper and Lower Body) Today, there will be new variations of the deadlift Station 1: 10 min L Every 2:30 x 4 Working Sets T Bar Row (If a client has a back pain he can perform Incline DB Prone Row) Working Sets: Working Set 1 &#8211; 15 reps\u00a0 &#8211; RPE 7 [&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\/2891"}],"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=2891"}],"version-history":[{"count":6,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2891\/revisions"}],"predecessor-version":[{"id":3109,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2891\/revisions\/3109"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}