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 min x 10 (5 sets of each)

1:

3 Back Squat @77.5-80-82.5-85-87,5%

1st rep @31X1

2nd rep @30X1

3rd rep @20X1

2:

8-10 DB Bench Press @30X1 (rir2-3, flere rep, eller tungere end sidste uge)

Functional Bodybuilding (No Measure)

Every 90 sek x 9 (3 sets of each)

1: 6ea DB Bulgarian Split Squat @2011

2: 10 Hamstring Drag Curls from Rings @2011

3: 10-16 Banded Cross Body Triceps Extensions @2011