{"id":1610,"date":"2024-05-30T22:00:00","date_gmt":"2024-05-30T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1610"},"modified":"2024-05-30T22:00:00","modified_gmt":"2024-05-30T22:00:00","slug":"funktionel-traening-fri-jun-7","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/05\/30\/funktionel-traening-fri-jun-7\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Fri, Jun 7"},"content":{"rendered":"<h2>Station 28 &#8211; Funktionel Tr\u00e6ning<\/h2>\n<p><\/p>\n<h3>Warm Up (BS+PP) (No Measure)<\/h3>\n<p>2 Sets<br \/>\n<br \/>8ea DB\/Plate External Rotation off Knee<br \/>\n<br \/>8 Down Dog to Cobra<br \/>\n<br \/>30 sek Squat Hold, Barbell on knees<br \/>\n<br \/>10 Air Squat<\/p>\n<p>2 Sets (tom stang)<br \/>\n<br \/>5 Strict Press @30X3<br \/>\n<br \/>5 Push Press @10X1<br \/>\n<br \/>5 Back Squat @33X0<\/em><\/em><\/em><\/p>\n<h3>Back Squat<\/h3>\n<p><\/em><\/em><em>Every 2 min x 4 Sets<br \/>\n<br \/>X Back Squat<\/p>\n<p>Set 1+2: 3 rep @ 65&#37;<br \/>\n<br \/>Set 3: 3 rep @ 75&#37;<br \/>\n<br \/>Set 4: amrap* @ 85&#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>Push Press<\/h3>\n<p><\/em><\/em><em>Every 2 min x 4 Sets<br \/>\n<br \/>X Push Press<\/p>\n<p>Set 1+2: 3 rep @ 65&#37;<br \/>\n<br \/>Set 3: 3 rep @ 75&#37;<br \/>\n<br \/>Set 4: amrap* @ 85&#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 (FBB) (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>AMRAP x 14 min<br \/>\n<br \/>20m Bear Crawl<br \/>\n<br \/>10 KB Cleans 16\/12 &#8211; 24\/16<br \/>\n<br \/>20m DB Farmer Carry 22,5\/15 &#8211; 30\/22,5<br \/>\n<br \/> AMRAP Unbroken Ring Push Ups @3030<br \/>\n<br \/>200m Row<\/em><\/em><br \/><em>*halvdelen starter med Row hvis der deles udstyr og plads<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; Funktionel Tr\u00e6ning Warm Up (BS+PP) (No Measure) 2 Sets 8ea DB\/Plate External Rotation off Knee 8 Down Dog to Cobra 30 sek Squat Hold, Barbell on knees 10 Air Squat 2 Sets (tom stang) 5 Strict Press @30X3 5 Push Press @10X1 5 Back Squat @33X0 Back 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-1610","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1610","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=1610"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1610\/revisions"}],"predecessor-version":[{"id":1630,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1610\/revisions\/1630"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1610"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}