{"id":1606,"date":"2024-06-04T22:00:00","date_gmt":"2024-06-04T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1606"},"modified":"2024-06-04T22:00:00","modified_gmt":"2024-06-04T22:00:00","slug":"funktionel-traening-wed-jun-12","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/06\/04\/funktionel-traening-wed-jun-12\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Wed, Jun 12"},"content":{"rendered":"<h2>Station 28 &#8211; Funktionel Tr\u00e6ning<\/h2>\n<p><\/p>\n<h3>Warm Up (BP+DL 2) (No Measure)<\/h3>\n<p>2 Sets:<br \/>\n<br \/>10 Scapula Push Ups<br \/>\n<br \/>10 Down Dog to Cobra<br \/>\n<br \/>15 Banded Goodmorning<br \/>\n<br \/>+<br \/>\n<br \/>2 Sets:<br \/>\n<br \/>5 Incworm + Push Up<br \/>\n<br \/>10 ea SL KB RDL<br \/>\n<br \/>15 Ring Rows<\/em><\/em><\/em><\/p>\n<h3>Bench Press<\/h3>\n<p><\/em><\/em><em>Every 2 min x 4 Sets<br \/>\n<br \/>X Bench Press<\/p>\n<p>Set 1+2: 5 rep @ 70&#37;<br \/>\n<br \/>Set 3: 3 rep @ 80&#37;<br \/>\n<br \/>Set 4: amrap* @ 90&#37;<br \/>\n<br \/>*kun k\u00f8r til &#8220;Technical Failure&#8221;<\/p>\n<p>Progression (Wendler 5-3-1):<br \/>\n<br \/>Uge 1: 5+ rep<br \/>\n<br \/>Uge 2: 3+ rep<br \/>\n<br \/> Uge 3: 1+ rep<br \/>\n<br \/>Uge 4: IWT<\/em><\/p>\n<h3>Deadlift<\/h3>\n<p><\/em><\/em><em>Every 2 min x 4 Sets<br \/>\n<br \/>X Deadlift<\/p>\n<p>Set 1+2: 5 rep @ 70&#37;<br \/>\n<br \/>Set 3: 3 rep @ 80&#37;<br \/>\n<br \/>Set 4: amrap* @ 90&#37;<br \/>\n<br \/>*kun k\u00f8r til &#8220;Technical Failure&#8221;<\/p>\n<p>Progression (Wendler 5-3-1):<br \/>\n<br \/>Uge 1: 5+ rep<br \/>\n<br \/>Uge 2: 3+ rep<br \/>\n<br \/>Uge 3: 1+ rep<br \/>\n<br \/>Uge 4: IWT<\/em><\/p>\n<h3>Conditioning (Classic) (4 Rounds for reps)<\/h3>\n<p>Evey 4 min x 16 min (4 set, 2 af hver)<br \/>\n<br \/>1: 400m Run + 10 Devil Press 10\/8 &#8211; 15\/10<br \/>\n<br \/>2: 400m Row + 20 Wall Balls<\/p>\n<p>(kan du ikke l\u00f8be\/Ro 400m p\u00e5 under 2:30, s\u00e5 scaler til 300m)<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; Funktionel Tr\u00e6ning Warm Up (BP+DL 2) (No Measure) 2 Sets: 10 Scapula Push Ups 10 Down Dog to Cobra 15 Banded Goodmorning + 2 Sets: 5 Incworm + Push Up 10 ea SL KB RDL 15 Ring Rows Bench Press Every 2 min x 4 Sets X Bench Press Set 1+2: 5 [&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-1606","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1606","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=1606"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1606\/revisions"}],"predecessor-version":[{"id":1632,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1606\/revisions\/1632"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1606"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1606"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1606"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}