{"id":1316,"date":"2024-02-04T23:00:00","date_gmt":"2024-02-04T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/02\/04\/1klasse-soelsted-mon-feb-12\/"},"modified":"2024-02-04T23:00:00","modified_gmt":"2024-02-04T23:00:00","slug":"1klasse-soelsted-mon-feb-12","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/02\/04\/1klasse-soelsted-mon-feb-12\/","title":{"rendered":"1klasse – S\u00f8lsted – Mon, Feb 12"},"content":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted<\/h2>\n

<\/p>\n

Opvarmning (No Measure)<\/h3>\n

2 Rounds
\n
20 Deficit Calf Raise
\n
20 Tibialis Raise
\n
10ea Poliquin step down https:\/\/youtube.com\/shorts\/BqsvvX17BxY<\/a>
\n
10ea Patrick Step downs https:\/\/youtube.com\/shorts\/quxpmDnDgbk<\/a><\/p>\n

*forkellen p\u00e5 de to step downs er hvilken vej man bev\u00e6ger det ikke arbejdende ben.
\n
Npr vi flytter den bag ud bliver det mere hofte dominant. N\u00e5r vi flytter den frem af bliver det mere kn\u00e6 dominant.<\/em><\/em><\/em><\/p>\n

Back Squat<\/h3>\n

<\/em><\/em>Every 2 Min x 6 Sets (24 Min)
\n
1: 6-6-4-4-2-2 Back Squat @20X1
\n
2: 12-12-10-10-8-8 DB Bench Press @20X1<\/p>\n

BS KG:
\n
Set1+2 (6ere) : 75%
\n
Set 3+4 (4ere) : 80%
\n
Set 5+6 (2ere) : 85%<\/p>\n

*Vi stiger i kg over 4 uger.<\/em><\/p>\n

Mixed Conditioning (AMRAP – Rounds and Reps)<\/h3>\n

6 min AMRAP
\n
8 KB Cleans From Floor 16\/12 – 24\/16
\n
2x7m KB FR Carry
\n
5 Shuttle Run (7+7m=1)<\/p>\n

2 min Rest<\/p>\n

6 min AMRAP
\n
8 Pull Ups
\n
8 Cal Air Bike<\/em><\/em><\/em><\/p>\n

SWEAT! (No Measure)<\/h3>\n

EMOM x 12 min
\n
1: 8 Goblet Box Squat @30X1
\n
2: 8 Deficit Push Ups @30X1
\n
3: 8-12 Hang Knee Raise @30X0<\/p>\n

EMOM x 12 min
\n
1: 16 Alternating Drop Lunge (evt. med DB’s)
\n
2: 8ea SA DB Bench Press
\n
3: 12 Banded Sit Ups<\/p>\n

6 min AMRAP
\n
8 KB Cleans From Floor 16\/12 – 24\/16
\n
2x7m KB FR Carry
\n
5 Shuttle Run (7+7m=1)<\/p>\n

2 min Rest<\/p>\n

6 min AMRAP
\n
8 Pull Ups
\n
8 Cal Air Bike<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted Opvarmning (No Measure) 2 Rounds 20 Deficit Calf Raise 20 Tibialis Raise 10ea Poliquin step down https:\/\/youtube.com\/shorts\/BqsvvX17BxY 10ea Patrick Step downs https:\/\/youtube.com\/shorts\/quxpmDnDgbk *forkellen p\u00e5 de to step downs er hvilken vej man bev\u00e6ger det ikke arbejdende ben. Npr vi flytter den bag ud bliver det mere hofte dominant. N\u00e5r […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1316","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1316","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/comments?post=1316"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1316\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1316"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}