Station 28 – 1klasse – Sølsted

Strict Press

Every 90 sek x 4 Sets

1: 6-8 Strict Press @20X2

2: 8-10 Incline DB Row @20X2

Progression:

Uge 1: byg op til rir 2-3

Uge 2: brug set 4 vægt fra uge 1 i alle 4 set

Uge 3-4: øg i antal reps eller kg hver uge.

Barbell Glute Bridge

Every 90 sek x 4 Sets

1: 10-12 Barbell Glute Bridge @20X2

2: 5 (wtd) Negative Push Ups @*

*Neg Push Ups:

Uge 1: Tempo: 30A1

Uge 2: Tempo 40A1

Uge 3: Tempo 50A1

Uge 4: Tempo 60A1

Functional Bodybuilding (No Measure)

EMOM x 6 min

1: 8-10 Plate/DB Bent Over Reverse Fly

2: 8-10 Double Banded OH Triceps Extensions

Conditioning (No Measure)

In Teams of 2:

2 Rounds of:

P1: 6 Burpee T2B | P2: 12 Goblet Squat

-BYT-

P1: 45 sek Cardio | P2: 45 sek Plank

-BYT-