<\/p>\n
1 set of: +<\/p>\n 2 Sets of: +<\/p>\n 4 min til at g\u00f8re klar og varme op til start v\u00e6gt i DL<\/em><\/em><\/em><\/p>\n <\/em><\/em>Every 3:30 min x 4 sets Set 1-2: 80% of 1RM *det f\u00f8rste set BSS kan ses som opvarmnings set, de sidste 3 skal v\u00e6re TUNGE. Every 2 Min x 9 Sets (18 min) Station 28 – Funktionel Tr\u00e6ning Opvarmning (No Measure) 1 set of: 60 sek ea Couch stretch with OH reach https:\/\/youtu.be\/30U_ZtfoCKo 60 sek ea Glute box stretch with forward reach https:\/\/youtu.be\/fCpcNfSh66o 60 sek ea Hamstring stretch with forward reach https:\/\/youtu.be\/x8fiLlHa7OU *samme sekvens som om onsdagen. med det form\u00e5l at man selv kan l\u00e6re den uden ad […]<\/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-1325","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1325","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=1325"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1325\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1325"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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60 sek ea Couch stretch with OH reach https:\/\/youtu.be\/30U_ZtfoCKo<\/a>
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60 sek ea Glute box stretch with forward reach https:\/\/youtu.be\/fCpcNfSh66o<\/a>
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60 sek ea Hamstring stretch with forward reach https:\/\/youtu.be\/x8fiLlHa7OU<\/a>
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*samme sekvens som om onsdagen. med det form\u00e5l at man selv kan l\u00e6re den uden ad over de n\u00e6ste 4 uger. S\u00e5 hvis man fremadrettet f\u00f8ler et behov for mere mobilitets tr\u00e6ning inden f.eks. Back Squat og Deadlift dage, selv kan m\u00f8de 6 min f\u00f8r op og udf\u00f8re sekvensen.<\/p>\n
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10 BB RDL
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10ea SL Glute Bridge<\/p>\nDeadlift (4 x 3 reps)<\/h3>\n
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3 Deadlift @30X1
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7ea DB Bulgarian Split Squat HEAVY @20X1<\/p>\n
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Set 3-4: 85% of 1RM<\/p>\n
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**m\u00e5let for de 4 uger i BSS er at k\u00f8re med samme v\u00e6gt hver uge, men 1 gentaglese mere. s\u00e5 6 i uge 1, 7 i uge 2 osv.<\/em><\/p>\nMetcon (No Measure)<\/h3>\n
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1: 12-15 Cal Row + 2-3 Wall Walks
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2: 12-15 Cal Row + 5-6 DB Snatch 15\/10 – 22,5\/15
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3: 12-15 Cal Row + 10-12 V-Ups<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"