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
Back Squat
Del 1:
Every 90 sek x 4 Sets
1 Back Squat @20X1
*byg op til en tung 1’er med perfekt teknik (90-100% af 1RM)
Del 2:
For Time:
30 Back Squat
*med 80-85% af den vægt du byggede op til i del 1
**Kør små set med korte pause mellem. (evt. YGIG)
TIME CAP: 8 min
DICKIES TRIPLET (AMRAP – Reps)
5 Rounds For Time
200m Run
12 Toe to Bar
8 Alternating DB Snatch 22,5/15 – 30/22,5
Time Cap: 14 min
HVIS DER ER TID (No Measure)
You Go I Go
3 Sets each of:
Barbell Bicep Curl 21s
Each set:
7 reps full reps
7 reps half way to top
7 reps bottom to half way
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