Station 28 – Funktionel Træning
Warm Up (BP+DL 2) (No Measure)
2 Sets:
10 Scapula Push Ups
10 Down Dog to Cobra
15 Banded Goodmorning
+
2 Sets:
5 Incworm + Push Up
10 ea SL KB RDL
15 Ring Rows
Bench Press
Every 2 min x 4 Sets
X Bench Press
Set 1+2: 5 rep @ 70%
Set 3: 3 rep @ 80%
Set 4: amrap* @ 90%
*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
Deadlift
Every 2 min x 4 Sets
X Deadlift
Set 1+2: 5 rep @ 70%
Set 3: 3 rep @ 80%
Set 4: amrap* @ 90%
*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 (Classic) (4 Rounds for reps)
Evey 4 min x 16 min (4 set, 2 af hver)
1: 400m Run + 10 Devil Press 10/8 – 15/10
2: 400m Row + 20 Wall Balls
(kan du ikke løbe/Ro 400m på under 2:30, så scaler til 300m)
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