{"id":1506,"date":"2024-04-28T22:00:00","date_gmt":"2024-04-28T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1506"},"modified":"2024-04-28T22:00:00","modified_gmt":"2024-04-28T22:00:00","slug":"funktionel-traening-mon-may-6","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/04\/28\/funktionel-traening-mon-may-6\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Mon, May 6"},"content":{"rendered":"<h2>Station 28 &#8211; Funktionel Tr\u00e6ning<\/h2>\n<p><\/p>\n<h3>Warm Up (Clean Jerk) (No Measure)<\/h3>\n<p>(Tom stang\/pind)<br \/>\n<br \/>&#8216;<br \/>\n<br \/>Every 75 sek x 8 set<br \/>\n<br \/>set 1+2:<br \/>\n<br \/>2 High Hang Muscle Clean<br \/>\n<br \/>2 Low Hang Muscle Clean<br \/>\n<br \/>2 Strict Press<br \/>\n<br \/>set 3+4:<br \/>\n<br \/>2 High Hang Power Clean<br \/>\n<br \/>2 Low Hang Power Clean<br \/>\n<br \/>2 Push Press<br \/>\n<br \/>set 5+6:<br \/>\n<br \/>2 High Hang Squat Clean<br \/>\n<br \/>2 Low Hang Squat Clean<br \/>\n<br \/>2 Split Jerk<br \/>\n<br \/>set 7+8:<br \/>\n<br \/>2 Clean Jerk @25-40kg<\/em><\/em><\/em><\/p>\n<h3>Strict Press<\/h3>\n<p><\/em><\/em><em> Every 45 sek x 10 set<br \/>\n<br \/>3 Strict Press @10X0<\/p>\n<p>Fokus her er explosivitet. HURTIGT ned og HURTIGT op 3 gange<\/p>\n<p>Progression:<br \/>\n<br \/>Uge 1: 65&#37; af 1RM<br \/>\n<br \/> Uge 2: 70&#37; af 1RM<br \/>\n<br \/>Uge 3: 75&#37; af 1RM<br \/>\n<br \/>Uge 4: Chaos Press<\/em><\/p>\n<h3>Clean and Jerk<\/h3>\n<p><\/em><\/em><em>Every 90 sek x 5 Sets<br \/>\n<br \/>1 Clean Pull<br \/>\n<br \/>2 Hang Squat Clean<br \/>\n<br \/>3 Jerk<\/p>\n<p> Progression:<br \/>\n<br \/> Uge 1+2: 75-80&#37; af 1 RM Squat Clean<br \/>\n<br \/>Uge 3+4: 80-85&#37; af 1 RM Squat Clean<\/em><\/p>\n<h3>Conditioning (3-7 min) (2 Rounds for time)<\/h3>\n<p>AMRAP x 7 min<br \/>\n<br \/>6 Burpee Over Bar<br \/>\n<br \/>9 Overhead Squat 45\/30 &#8211; 60\/40 (Scale: Front Squat)<br \/>\n<br \/>12 V-Ups<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; Funktionel Tr\u00e6ning Warm Up (Clean Jerk) (No Measure) (Tom stang\/pind) &#8216; Every 75 sek x 8 set set 1+2: 2 High Hang Muscle Clean 2 Low Hang Muscle Clean 2 Strict Press set 3+4: 2 High Hang Power Clean 2 Low Hang Power Clean 2 Push Press set 5+6: 2 High Hang [&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-1506","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1506","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=1506"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1506\/revisions"}],"predecessor-version":[{"id":1537,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1506\/revisions\/1537"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1506"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}