{"id":1416,"date":"2024-04-14T22:00:00","date_gmt":"2024-04-14T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/04\/14\/funktionel-traening-mon-apr-22\/"},"modified":"2024-04-14T22:00:00","modified_gmt":"2024-04-14T22:00:00","slug":"funktionel-traening-mon-apr-22","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/04\/14\/funktionel-traening-mon-apr-22\/","title":{"rendered":"Funktionel Tr\u00e6ning – Mon, Apr 22"},"content":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning<\/h2>\n

<\/p>\n

Warm Up (PC+FS+SJ) (No Measure)<\/h3>\n

(Tom stang\/pind)
\n
‘
\n
Every 90 sek x 3 sets
\n
2 Low Hang Clean Pulls
\n
2 High Hang Muscle Clean
\n
2 Tall Power Clean
\n
2 Front Squat<\/p>\n

Every 90 sek x 3 sets
\n
5 Split Walks
\n
5 Split Jumps
\n
5 BW Split Jerks
\n
5 Split Jerks<\/em><\/em><\/em><\/p>\n

Clean and Jerk<\/h3>\n

<\/em><\/em>Every 2 min x 4 set
\n
1 Power Clean
\n
1 Front Squat
\n
1 Jerk<\/p>\n

set 1: 82% af 1RM C&J
\n
set 2: 87% af 1RM C&J
\n
set 3+4: 92% af 1RM C&J<\/p>\n

*f\u00f8lg procenter, eller byg op til to set der er lidt tungere end sidste uge<\/em><\/p>\n

Push Press<\/h3>\n

<\/em><\/em>Every 2 min x 4 sets
\n
5-5-3-3 Push Press<\/p>\n

set 1+2: 82% af 1RM PP
\n
set 3+4: 87% af 1RM PP<\/p>\n

*f\u00f8lg procenter, eller byg op til to set der er lidt tungere end sidste uge<\/em><\/p>\n

Firefighter (ST28 – TEST) (Time)<\/h3>\n

Rx+:
\nEVERY 5 MIN X 3 ROUNDS
\n200m Run
\n10 Bar Muscle Ups
\n10 Hang Power Clean 75\/50<\/p>\n

Rx:
\nEVERY 5 MIN X 3 ROUNDS
\n200m Run
\n8 Kip Pull Ups
\n8 Push Ups
\n10 Hang Power Clean 50\/35<\/p>\n

Scale:
\nEVERY 5 MIN X 3 ROUNDS
\n150m Run
\n10 Body Row
\n10 Push Ups On Knees
\n10 Hang Power Clean BB:30\/20 OR DB’s: 15\/10<\/p>\n

SCORE ER LANGSOMSTE RUNDE AF DE 3
\ns\u00e5 er dine tider:
\n2:30
\n2:35
\n2:25
\nVil din score v\u00e6re 2:35<\/em><\/em>
Alternativ til l\u00f8b: 600m Air Bike<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning Warm Up (PC+FS+SJ) (No Measure) (Tom stang\/pind) ‘ Every 90 sek x 3 sets 2 Low Hang Clean Pulls 2 High Hang Muscle Clean 2 Tall Power Clean 2 Front Squat Every 90 sek x 3 sets 5 Split Walks 5 Split Jumps 5 BW Split Jerks 5 Split Jerks […]<\/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-1416","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1416","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=1416"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1416\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1416"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}