{"id":1424,"date":"2024-04-16T22:00:00","date_gmt":"2024-04-16T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/04\/16\/1klasse-soelsted-wed-apr-24-2\/"},"modified":"2024-04-16T22:00:00","modified_gmt":"2024-04-16T22:00:00","slug":"1klasse-soelsted-wed-apr-24-2","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/04\/16\/1klasse-soelsted-wed-apr-24-2\/","title":{"rendered":"1klasse &#8211; S\u00f8lsted &#8211; Wed, Apr 24"},"content":{"rendered":"<h2>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted<\/h2>\n<p><\/p>\n<h3>Warm Up (Back Squat) (No Measure)<\/h3>\n<p>2 Sets<br \/>\n<br \/>20 Bent Leg Calf Raise<br \/>\n<br \/>20 Tibialis Raise<br \/>\n<br \/>15ea Poliquen Step Down<br \/>\n<br \/>10 KOT Split Squat<br \/>\n<br \/>10 BB Goodmornings<\/p>\n<p>Back Squat Warm Up Sets:<br \/>\n<br \/>Every 90 sek x 3 sets<br \/>\n<br \/>8-5-3 Back Squat @21X1<br \/>\n<br \/>*\u00f8g v\u00e6gt hver set<\/em><\/em><\/em><\/p>\n<h3>Back Squat<\/h3>\n<p><\/em><\/em><em>Every 90 sek x 5 Sets of each (15 min)<br \/>\n<br \/>1: 5 Back Squat @32X1<br \/>\n<br \/>2: 16 Russian KB Swings<\/p>\n<p>Back Squat Progression:<br \/>\n<br \/>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<p>Uge 1: 3 sekunder pause<br \/>\n<br \/>Uge 2: 2 sekunder pause<br \/>\n<br \/>Uge 3: 1 sekunder pause<br \/>\n<br \/>Uge 4: 0 sekunder pause<\/em><\/p>\n<h3>Conditioning (3 Rounds for reps)<\/h3>\n<p>2 Rounds<\/p>\n<p>3:30 AMRAP<br \/>\n<br \/>200-300m Run<br \/>\n<br \/>12 Dumbbell Burpees<br \/>\n<br \/>AMRAP DB Gorilla Row<\/p>\n<p>rest 1:30<\/p>\n<p>3:30 AMRAP<br \/>\n<br \/>800-1000m Air Bike<br \/>\n<br \/>16 Dumbbell Push Press<br \/>\n<br \/>AMRAP HR T-Push Ups<\/p>\n<p>rest 1:30<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted 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 BB Goodmornings Back Squat Warm Up Sets: Every 90 sek x 3 sets 8-5-3 Back Squat @21X1 *\u00f8g v\u00e6gt hver set Back Squat Every [&hellip;]<\/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-1424","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1424","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=1424"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1424\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1424"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}