<\/p>\n
3 Sets
\n
10ea Lying SA Banded Fly
\n
10 Bulgarian Ring Row
\n
10 Crab Extensions<\/p>\n
Bench Press Warm Up Sets:
\n
Every 90 sek x 3 sets
\n
8-5-3 Bench Press @21X1
\n
*\u00f8g v\u00e6gt hver set<\/em><\/em><\/em><\/p>\n
<\/em><\/em>Every 90 sek x 5 Sets of each (15 min) Bench Press Progression: Uge 1: 3 sekunder pause 5mins AMRAP –rest 1:30 min–<\/p>\n 5mins AMRAP –rest 1:30 min–<\/p>\n 5mins AMRAP 5mins AMRAP –rest 1:30 min–<\/p>\n 5mins AMRAP –rest 1:30 min–<\/p>\n 5mins AMRAP –rest 1:30–<\/p>\n 5mins AMRAP –rest 1:30 min–<\/p>\n 5mins AMRAP –rest 1:30 min–<\/p>\n 5mins AMRAP Station 28 – 1klasse – S\u00f8lsted Warm Up (Bench Press) (No Measure) 3 Sets 10ea Lying SA Banded Fly 10 Bulgarian Ring Row 10 Crab Extensions Bench Press Warm Up Sets: Every 90 sek x 3 sets 8-5-3 Bench Press @21X1 *\u00f8g v\u00e6gt hver set Bench Press Every 90 sek x 5 Sets of each […]<\/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-1408","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1408","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=1408"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1408\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1408"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n
1: 5 Bench Press @32X1
\n
2: 16 KB Gorilla Row @20X1<\/p>\n
\n
i kommer til at k\u00f8re samme antal set og reps hver uge, men vi fjerne 1 sekund pause i bunden hver uge. Hvilket gerne skulle g\u00f8re at i kan l\u00f8fte tungere uge efter uge. S\u00e5 v\u00e6r skarpe p\u00e5 at holde det rigtige antal sekunders pause i bunden hver uge !<\/p>\n
\n
Uge 2: 2 sekunder pause
\n
Uge 3: 1 sekunder pause
\n
Uge 4: 0 sekunder pause<\/em><\/p>\nConditioning (AMRAP – Rounds and Reps)<\/h3>\n
\n
15 Russian KBS
\n
10 Plate Turkish Sit Up<\/p>\n
\n
6ea SA DB Overhead Walking Lunge
\n
6 Alternating Single Arm Devils Press<\/p>\n
\n
12 Cobra Step Ups 24\/20″
\n
12 Hollow Rocks<\/em><\/em><\/em><\/p>\nSWEAT (AMRAP – Rounds and Reps)<\/h3>\n
\n
10 Plate\/DB Chest Fly
\n
10 Plate\/DB Reverse Fly<\/p>\n
\n
12 Alternating DB Bench Press
\n
12 Alternating DB Gorilla Row<\/p>\n
\n
5 Cal Air Bike
\n
10 Cal Row<\/p>\n
\n
15 Russian KBS
\n
10 Plate Turkish Sit Up<\/p>\n
\n
6ea SA DB Overhead Walking Lunge
\n
6 Alternating Single Arm Devils Press<\/p>\n
\n
12 Cobra Step Ups 24\/20″
\n
12 Hollow Rocks<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"