{"id":1511,"date":"2024-05-06T22:00:00","date_gmt":"2024-05-06T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1511"},"modified":"2024-05-06T22:00:00","modified_gmt":"2024-05-06T22:00:00","slug":"funktionel-traening-tue-may-14","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/05\/06\/funktionel-traening-tue-may-14\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Tue, May 14"},"content":{"rendered":"<h2>Station 28 &#8211; Funktionel Tr\u00e6ning<\/h2>\n<p><\/p>\n<h3>Warm Up (FS+Pull Ups) (No Measure)<\/h3>\n<p>2 sets<br \/>\n<br \/>10ea Band Pull Down Complex<br \/>\n<br \/>10ea Barbell Front Rack Opener<br \/>\n<br \/>+<br \/>\n<br \/>2 sets<br \/>\n<br \/>10 Empty Barbell Front Squat @22X1<br \/>\n<br \/>10 Scapula Pull Ups<br \/>\n<br \/>+<br \/>\n<br \/>4 min til at arbejde op til start v\u00e6gt i Front Squat<\/em><\/em><\/em><\/p>\n<h3>Front Squat<\/h3>\n<p><\/em><\/em><em>Every 2 min x 5 Sets (20 min)<br \/>\n<br \/>1: 5 Front Squat @30X1 (hvis FS ikke er for dig, s\u00e5 k\u00f8r BS)<br \/>\n<br \/>2: 5 Strict Pull Ups @30X1<\/p>\n<p> Progression<br \/>\n<br \/>Uge 1: 5 rep @75-80&#37; af 1RM (rir 2-3)<br \/>\n<br \/> Uge 2-4: 5 rep @2-5kg tungere end ugen inden, lidt mindre elastik\/elastik l\u00e6ngere nede<\/em><\/p>\n<h3>Conditioning (7-15 min) (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>AMRAP x 6 min<br \/>\n<br \/>15 Supinated Body Row<br \/>\n<br \/>12 DB Floor Press 15\/10 &#8211; 22,5\/15<br \/>\n<br \/>9 HEAVY RKBS 32\/24 &#8211; 40\/28<\/p>\n<p>2 min Rest<\/p>\n<p>For Time:<br \/>\n<br \/>Samme antal runder og reps du n\u00e5ede i f\u00f8rste del<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; Funktionel Tr\u00e6ning Warm Up (FS+Pull Ups) (No Measure) 2 sets 10ea Band Pull Down Complex 10ea Barbell Front Rack Opener + 2 sets 10 Empty Barbell Front Squat @22X1 10 Scapula Pull Ups + 4 min til at arbejde op til start v\u00e6gt i Front Squat Front Squat Every 2 min x [&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-1511","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1511","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=1511"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1511\/revisions"}],"predecessor-version":[{"id":1545,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1511\/revisions\/1545"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1511"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}