{"id":2893,"date":"2024-11-25T14:03:35","date_gmt":"2024-11-25T14:03:35","guid":{"rendered":"https:\/\/squad5training.com\/?p=2893"},"modified":"2024-12-27T21:50:25","modified_gmt":"2024-12-27T21:50:25","slug":"thursday-22-jan-2025-aes-16_w-2-d-4","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2893","title":{"rendered":"Thursday 23-Jan-2025: AES-16_W.2-D.4"},"content":{"rendered":"<p>FULL Body Push<br \/>\nExpect a format similar to last week&#8217;s, with a few exercise modifications for a novel and fun stimulus.<\/p>\n<p><strong>Station 1 L<\/strong><\/p>\n<div class=\"\">\n<div class=\"rpm-markdown\">\n<p>4 WORKING SETS<\/p>\n<p>Low Incline Dumbbell Bench Press<\/p>\n<p>10I8I6 reps then drop back to weight of set 1 and AMRAP<\/p>\n<p><em>Progression Note<\/em>: The bench variation will change weekly in weeks 1-3 and then repeat in weeks 4-6. The reps will decrease in the latter weeks of the progression.<\/p>\n<p><strong>STATION 2 C<\/strong><\/p>\n<p>3 WORKING SETS<\/p>\n<p>Front Rack Drop Lunge<\/p>\n<ul>\n<li>Working Set 1 &#8211; 7 reps\/side &#8211; RPE 7-8<\/li>\n<li>Working Set 2 &#8211; 7 reps\/side &#8211; same weight<\/li>\n<li>Working Set 3 &#8211; MAX unbroken reps\/side &#8211; same weight<\/li>\n<\/ul>\n<p><em>Progression Note<\/em>: The drop lunge will be used for all 6 weeks of this progression. For the first 3 weeks, you will perform the drop lunge from the front rack position. Each week, the reps will decrease, allowing for an increase in weight. In weeks 4-6, you will switch to the back rack position.<\/p>\n<\/div>\n<p><strong>STATION 3 C<\/strong><\/p>\n<div class=\"rpm-markdown\">\n<p>AMRAP<\/p>\n<ul>\n<li>15\/12 cal Bike (Adjust if exceeding 90sec)<br \/>\n\u2022 20 Single Arm Kettlebell Rack Walking Lunge (switch sides at 10 reps)<br \/>\n\u202220\/side Single Arm Kettlebell Overhead March (high knees in place)<\/li>\n<\/ul>\n<p><strong>STATION 4 L<\/strong><\/p>\n<\/div>\n<\/div>\n<p>4 rounds<\/p>\n<p>1) 10-15\/side Bent Knee Copenhagen Raise<\/p>\n<p>2) 10\/side Goblet Cossack Squat (Or bodyweight)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>FULL Body Push Expect a format similar to last week&#8217;s, with a few exercise modifications for a novel and fun stimulus. Station 1 L 4 WORKING SETS Low Incline Dumbbell Bench Press 10I8I6 reps then drop back to weight of set 1 and AMRAP Progression Note: The bench variation will change weekly in weeks 1-3 [&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\/2893"}],"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=2893"}],"version-history":[{"count":7,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2893\/revisions"}],"predecessor-version":[{"id":3117,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2893\/revisions\/3117"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2893"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2893"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2893"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}