{"id":1572,"date":"2024-05-12T22:00:00","date_gmt":"2024-05-12T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1572"},"modified":"2024-05-12T22:00:00","modified_gmt":"2024-05-12T22:00:00","slug":"1klasse-soelsted-mon-may-20","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/05\/12\/1klasse-soelsted-mon-may-20\/","title":{"rendered":"1klasse – S\u00f8lsted – Mon, May 20"},"content":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted<\/h2>\n

<\/p>\n

Bench Press (Each 90 sec x 4 Sets
\n1. 6 Close Grib Bench Press @21X1
\n2. 10-12 DB RDL)<\/h3>\n

Strength Balance – Scapular Focus (No Measure)<\/h3>\n

Each 75 sec x 3 sets
\n
1. 8-10ea Side PLank Powel Raise
\n
2. 12-15 Banded Lat Pull Down<\/em><\/em><\/em><\/p>\n

Extended Conditioning – Push and Core (No Measure)<\/h3>\n

For Quality
\n
Run 400m
\n
+
\n
10-8-6-4
\n
Dumbbell Push Press
\n
Dumbbell Russian Twist (R+L = 1 rep)
\n
+
\n
Run 400m
\n
+
\n
10-8-6-4
\n
Hand Release Push Ups
\n
Sit Up<\/em><\/em><\/em><\/p>\n

SWEAT! (No Measure)<\/h3>\n

For Time:
\n
Run 500m
\n
+
\n
12-10-8-6-4
\n
Dumbbell Push Press
\n
Dumbbell Russian Twist (R+L = 1 rep)
\n
+
\n
Run 500m
\n
+
\n
12-10-8-6-4
\n
Hand Release Push Ups
\n
Sit Up
\n
+
\n
Run 500m
\n
+
\n
12-10-8-6-4-2
\n
Pull Ups
\n
ea Side Plank Rotation
\n
+
\n
Run 500m<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted Bench Press (Each 90 sec x 4 Sets 1. 6 Close Grib Bench Press @21X1 2. 10-12 DB RDL) Strength Balance – Scapular Focus (No Measure) Each 75 sec x 3 sets 1. 8-10ea Side PLank Powel Raise 2. 12-15 Banded Lat Pull Down Extended Conditioning – Push and […]<\/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-1572","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1572","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=1572"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1572\/revisions"}],"predecessor-version":[{"id":1574,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1572\/revisions\/1574"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1572"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}