Station 28 – 1klasse – Sølsted
Warm Up (Bench Press) (No Measure)
3 Sets
10ea Lying SA Banded Fly
10 Bulgarian Ring Row
10 Crab Extensions
Bench Press Warm Up Sets:
Every 90 sek x 3 sets
8-5-3 Bench Press @21X1
*øg vægt hver set
Bench Press
Every 90 sek x 5 Sets of each (15 min)
1: 5 Bench Press @32X1
2: 16 KB Gorilla Row @20X1
Bench Press Progression:
i kommer til at køre samme antal set og reps hver uge, men vi fjerne 1 sekund pause i bunden hver uge. Hvilket gerne skulle gøre at i kan løfte tungere uge efter uge. Så vær skarpe på at holde det rigtige antal sekunders pause i bunden hver uge !
Uge 1: 3 sekunder pause
Uge 2: 2 sekunder pause
Uge 3: 1 sekunder pause
Uge 4: 0 sekunder pause
Conditioning (AMRAP – Rounds and Reps)
5mins AMRAP
15 Russian KBS
10 Plate Turkish Sit Up
–rest 1:30 min–
5mins AMRAP
6ea SA DB Overhead Walking Lunge
6 Alternating Single Arm Devils Press
–rest 1:30 min–
5mins AMRAP
12 Cobra Step Ups 24/20″
12 Hollow Rocks
SWEAT (AMRAP – Rounds and Reps)
5mins AMRAP
10 Plate/DB Chest Fly
10 Plate/DB Reverse Fly
–rest 1:30 min–
5mins AMRAP
12 Alternating DB Bench Press
12 Alternating DB Gorilla Row
–rest 1:30 min–
5mins AMRAP
5 Cal Air Bike
10 Cal Row
–rest 1:30–
5mins AMRAP
15 Russian KBS
10 Plate Turkish Sit Up
–rest 1:30 min–
5mins AMRAP
6ea SA DB Overhead Walking Lunge
6 Alternating Single Arm Devils Press
–rest 1:30 min–
5mins AMRAP
12 Cobra Step Ups 24/20″
12 Hollow Rocks
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