Station 28 – Funktionel Træning
Warm Up (Back Squat) (No Measure)
2 Sets
20 Bent Leg Calf Raise
20 Tibialis Raise
15ea Poliquen Step Down
10 KOT Split Squat
10 Banded Goodmornings
Back Squat Warm Up Sets:
Every 90 sek x 3 sets
8-5-3 Back Squat @21X1
*øg vægt hver set
Back Squat
Every 2:30 min x 4 sets
X Back Squat @30X1
Set 1: 5 rep @70%
Set 2: 3 rep @80%
Set 3: 1-3 rep @ 90%
Set 4: Amrap Unbroken, med samme vægt som set 1, med tempo 20X1
Progression:
Uge 1: 5 rep @60-70-80%
Uge 2: 3 rep @65-75-85%
Uge 3: 1-3 rep @70-80-90%
Uge 4: IWT
Conditioning (AMRAP – Rounds and Reps)
4 min ON / 2 min REST x 4 Sets
AMRAP
12/10 Cal Devil Bike
12 Alt DB Snatch 17,5/12,5 – 25/17,5
9 Burpee Box Jump Over
*forsæt hvor du slap hver set
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