{"id":1530,"date":"2024-05-02T22:00:00","date_gmt":"2024-05-02T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1530"},"modified":"2024-05-02T22:00:00","modified_gmt":"2024-05-02T22:00:00","slug":"funktionel-traening-fri-may-10","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/05\/02\/funktionel-traening-fri-may-10\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Fri, May 10"},"content":{"rendered":"<h2>Station 28 &#8211; Funktionel Tr\u00e6ning<\/h2>\n<p><\/p>\n<h3>Warm Up (BP+DL) (No Measure)<\/h3>\n<p>YGIG<br \/>\n<br \/>15-10-5<br \/>\n<br \/>Deadlift<br \/>\n<br \/>Bench Press<br \/>\n<br \/>*Partner easy Devil Bike<\/p>\n<p>15 rep: tom stang<br \/>\n<br \/>10 rep: 50-60&#37;<br \/>\n<br \/>5 rep: 60-70&#37;<\/em><\/em><\/em><\/p>\n<h3>Bench Press<\/h3>\n<p><\/em><\/em><em>Every 2 min x 5 sets (20min)<br \/>\n<br \/>1: 5 Close Grib Bench Press @30X1<br \/>\n<br \/>2: 5 Deficit Deadlift @31X1<\/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<\/p>\n<p>*drop deficit hvis du ikke har mobiliteten til at holder neutral ryg<\/em><\/p>\n<h3>Single Arm Dumbell Row<\/h3>\n<p><\/em><\/em><em>Every 90 sek x 4 Sets (12 min)<br \/>\n<br \/>1: 8 ea SA DB Row @20X1<br \/>\n<br \/>2: 10 wtd Hang Tuck Ups @20X1<\/p>\n<p> Progression:<br \/>\n<br \/>Uge 1: 6 DB Row \/ 10 rep Side Bend<br \/>\n<br \/> Uge 2: 8 DB Row \/10 rep Hang Tuck Ups<br \/>\n<br \/>Uge 3: 9 DB Row \/12 rep Side Bend<br \/>\n<br \/>Uge 4: 10 DB Row \/12 rep Hang Tuck Ups<br \/>\n<br \/>*find en tung v\u00e6gt til 6 rep i uge 1 og brug samme v\u00e6gt i alle uger<\/em><\/p>\n<h3>Partner&#8217;Up (No Measure)<\/h3>\n<p>YGIG<br \/>\n<br \/>80 BB Skull Crusher *Partner: Hang Tuck Hold<br \/>\n<br \/>60 Cal Air Bike *Partner: Single Arm Plank<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; Funktionel Tr\u00e6ning Warm Up (BP+DL) (No Measure) YGIG 15-10-5 Deadlift Bench Press *Partner easy Devil Bike 15 rep: tom stang 10 rep: 50-60&#37; 5 rep: 60-70&#37; Bench Press Every 2 min x 5 sets (20min) 1: 5 Close Grib Bench Press @30X1 2: 5 Deficit Deadlift @31X1 Progression Uge 1: 5 rep [&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-1530","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1530","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=1530"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1530\/revisions"}],"predecessor-version":[{"id":1543,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1530\/revisions\/1543"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1530"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}