Station 28 – 1klasse – Sølsted
Opvarmning (No Measure)
2 Rounds
20 Deficit Calf Raise
20 Tibialis Raise
10ea Poliquin step down https://youtube.com/shorts/BqsvvX17BxY
10ea Patrick Step downs https://youtube.com/shorts/quxpmDnDgbk
*forkellen på de to step downs er hvilken vej man bevæger det ikke arbejdende ben.
Npr vi flytter den bag ud bliver det mere hofte dominant. Når vi flytter den frem af bliver det mere knæ dominant.
Back Squat
Every 2 Min x 6 Sets (24 Min)
1: 6-6-4-4-2-2 Back Squat @20X1
2: 12-12-10-10-8-8 DB Bench Press @20X1
BS KG:
Set1+2 (6ere) : 75%
Set 3+4 (4ere) : 80%
Set 5+6 (2ere) : 85%
*Vi stiger i kg over 4 uger.
Mixed Conditioning (AMRAP – Rounds and Reps)
6 min AMRAP
8 KB Cleans From Floor 16/12 – 24/16
2x7m KB FR Carry
5 Shuttle Run (7+7m=1)
2 min Rest
6 min AMRAP
8 Pull Ups
8 Cal Air Bike
SWEAT! (No Measure)
EMOM x 12 min
1: 8 Goblet Box Squat @30X1
2: 8 Deficit Push Ups @30X1
3: 8-12 Hang Knee Raise @30X0
EMOM x 12 min
1: 16 Alternating Drop Lunge (evt. med DB’s)
2: 8ea SA DB Bench Press
3: 12 Banded Sit Ups
6 min AMRAP
8 KB Cleans From Floor 16/12 – 24/16
2x7m KB FR Carry
5 Shuttle Run (7+7m=1)
2 min Rest
6 min AMRAP
8 Pull Ups
8 Cal Air Bike
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