Station 28 – 1klasse – Sølsted
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
*lav cyclist Back Squat
Back Squat
Every 2 min x 5 sets
X Cyclist Back Squat
Set 1 – 5 reps – moderat kg @ 31X1
Set 2 – 5 reps – øg lidt @ 31X1
Set 3 – 5 reps – samme kg som 2 @ 31X1
Set 4 – 5 reps – samme kg som 2 @ 31X1
Set 5 – Max unbroken reps at Set 1 weight @ 20X0
*2-5% tungere end for 2 uger siden
FBB Upper (No Measure)
Every 2:30 x 4 set
X Bench Press @20X0
12 Zottman DB Curls
Set 1 – 12 reps
Set 2 – 10 reps
Set 3 – 8 reps
Set 4 – Max unbroken reps at Set 1 weight
Conditioning (No Measure)
4 Sets
5 DB Burpee Power Clean
5 DB Front Squat
5 DB Hang Power Snatch
10/8 Cal Row
2 mand starter
næste 2 starter når første 2 hopper på rower – osv.
dog minimum 1 min pause efter Row
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