Station 28 – Funktionel Træning
Warm Up (BP+DL) (No Measure)
YGIG
15-10-5
Deadlift
Bench Press
*Partner easy Devil Bike
15 rep: tom stang
10 rep: 50-60%
5 rep: 60-70%
Bench Press
Every 2 min x 5 sets (20min)
1: 5 Close Grib Bench Press @30X1
2: 5 Deficit Deadlift @31X1
Progression
Uge 1: 5 rep @75-80% af 1RM (rir 2-3)
Uge 2-4: 5 rep @2-5kg tungere end ugen inden
*drop deficit hvis du ikke har mobiliteten til at holder neutral ryg
Single Arm Dumbell Row
Every 90 sek x 4 Sets (12 min)
1: 6 ea SA DB Row @20X1
2: 10ea KB Side Bend @20X1
Progression:
Uge 1: 6 DB Row / 10 rep Side Bend
Uge 2: 8 DB Row /10 rep Hang Tuck Ups
Uge 3: 9 DB Row /12 rep Side Bend
Uge 4: 10 DB Row /12 rep Hang Tuck Ups
*find en tung vægt til 6 rep i uge 1 og brug samme vægt i alle uger
Partner’Up (No Measure)
YGIG
80 BB Curls *Partner: Wall Sit
80 Inverted Hamstring Curl *Partner: SIngle Leg Plank
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