<\/p>\n
1 round EMOM x 6 min Hvis du kan lave Push Ups s\u00e5 eksplosive at dine h\u00e6nder kommer fri fra jorden, s\u00e5 lav dem til v\u00e6gtskiver.<\/em><\/em><\/em><\/p>\n <\/em><\/em>EMOM x 10 Fokus her er explosivitet. HURTIGT ned og HURTIGT op 3 gange. M\u00e5let er at tr\u00e6ne nervesystemet til at aktivere s\u00e5 mange muskelfibre som muligt, s\u00e5 hurtigt som muligt. Det er derfor vigtigt at du virkeligt at alt for at l\u00f8fte stangen s\u00e5 eksplosivt som muligt. kan du ikke det med de foreskrevede %’er, s\u00e5 skaler ned.<\/p>\n Progression: AMRAP x 8 min -2 min Rest-<\/p>\n AMRAP x 8 min Station 28 – Funktionel Tr\u00e6ning Warm Up (FB Mob + Sq) (No Measure) 1 round 60 sek ea Dynamic pec stretch https:\/\/youtu.be\/Fv0KnjRiLf8 60 sek ea Dynamic Lat reaches https:\/\/youtu.be\/ehD_Oysz_FY 60 sek Crab extension 60 sek ea Dynamic Couch Stretch 60 sek ea Dynamic Pigeon Stretch 60 sek Bottom of Squat Pulse Speed Work (No Measure) […]<\/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-1528","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1528","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=1528"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1528\/revisions"}],"predecessor-version":[{"id":1541,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1528\/revisions\/1541"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1528"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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60 sek ea Dynamic pec stretch https:\/\/youtu.be\/Fv0KnjRiLf8<\/a>
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60 sek ea Dynamic Lat reaches https:\/\/youtu.be\/ehD_Oysz_FY<\/a>
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60 sek Crab extension
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60 sek ea Dynamic Couch Stretch
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60 sek ea Dynamic Pigeon Stretch
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60 sek Bottom of Squat Pulse<\/em><\/em><\/em><\/p>\nSpeed Work (No Measure)<\/h3>\n
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1: 5 Plyo Push Ups
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2: 5 DB Jump Squat 10\/8 – 15\/10<\/p>\nBox Back Squat<\/h3>\n
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3 Box Back Squat @11X0<\/p>\n
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Uge 1: 65% af 1RM
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Uge 2: 70% af 1RM
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Uge 3: 75% af 1RM
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Uge 4: Chaos Box Back Squat<\/em><\/p>\nConditioning (15 min+) (2 Rounds for reps)<\/h3>\n
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8-10-12-14-16\u2026
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Pull Ups
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*150m Run mellem hver runde (Alternativ: 400m Air Bike)<\/p>\n
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8-10-12-14-16\u2026
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Dips
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*200\/150m Row or Ski<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"