Station 28 – Funktionel Træning
Warm Up (BS+PP) (No Measure)
2 Sets
8ea DB/Plate External Rotation off Knee
8 Down Dog to Cobra
30 sek Squat Hold, Barbell on knees
10 Air Squat
2 Sets (tom stang)
5 Strict Press @30X3
5 Push Press @10X1
5 Back Squat @33X0
Back Squat
Every 2 min x 4 Sets
X Back Squat
Set 1+2: 3 rep @ 65%
Set 3: 3 rep @ 75%
Set 4: amrap* @ 85%
*kun kør til “Technical Failure”
Progression (Wendler 5-3-1):
Uge 1: 5+ rep
Uge 2: 3+ rep
Uge 3: 1+ rep
Uge 4: IWT
Push Press
Every 2 min x 4 Sets
X Push Press
Set 1+2: 3 rep @ 65%
Set 3: 3 rep @ 75%
Set 4: amrap* @ 85%
*kun kør til “Technical Failure”
Progression (Wendler 5-3-1):
Uge 1: 5+ rep
Uge 2: 3+ rep
Uge 3: 1+ rep
Uge 4: IWT
Conditioning (FBB) (AMRAP – Rounds and Reps)
AMRAP x 14 min
20m Bear Crawl
10 KB Cleans 16/12 – 24/16
20m DB Farmer Carry 22,5/15 – 30/22,5
AMRAP Unbroken Ring Push Ups @3030
200m Row
*halvdelen starter med Row hvis der deles udstyr og plads
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