{"id":1662,"date":"2024-07-02T22:00:00","date_gmt":"2024-07-02T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1662"},"modified":"2024-07-02T22:00:00","modified_gmt":"2024-07-02T22:00:00","slug":"funktionel-traening-wed-jul-10","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/07\/02\/funktionel-traening-wed-jul-10\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Wed, Jul 10"},"content":{"rendered":"<h2>Station 28 &#8211; Funktionel Tr\u00e6ning<\/h2>\n<p><\/p>\n<h3>Warm Up (Back Squat) (No Measure)<\/h3>\n<p>2 Sets<br \/>\n<br \/>20 Bent Leg Calf Raise<br \/>\n<br \/>20 Tibialis Raise<br \/>\n<br \/>15ea Poliquen Step Down<br \/>\n<br \/>10 KOT Split Squat<br \/>\n<br \/>10 Banded Goodmornings<\/p>\n<p>Back Squat Warm Up Sets:<br \/>\n<br \/>Every 90 sek x 3 sets<br \/>\n<br \/>8-5-3 Back Squat @21X1<br \/>\n<br \/>*\u00f8g v\u00e6gt hver set<\/em><\/em><\/em><\/p>\n<h3>Back Squat<\/h3>\n<p><\/em><\/em><em>Every 2:30 min x 4 sets<br \/>\n<br \/>X Back Squat @30X1<\/p>\n<p>Set 1: 5 rep @70&#37;<br \/>\n<br \/>Set 2: 3 rep @80&#37;<br \/>\n<br \/>Set 3: 1-3 rep @ 90&#37;<br \/>\n<br \/>Set 4: Amrap Unbroken, med samme v\u00e6gt som set 1, med tempo 20X1<\/p>\n<p>Progression:<br \/>\n<br \/>Uge 1: 5 rep @60-70-80&#37;<br \/>\n<br \/>Uge 2: 3 rep @65-75-85&#37;<br \/>\n<br \/>Uge 3: 1-3 rep @70-80-90&#37;<br \/>\n<br \/>Uge 4: IWT<\/em><\/p>\n<h3>Conditioning (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>4 min ON \/ 2 min REST x 4 Sets<br \/>\n<br \/>AMRAP<br \/>\n<br \/>12\/10 Cal Devil Bike<br \/>\n<br \/>12 Alt DB Snatch 17,5\/12,5 &#8211; 25\/17,5<br \/>\n<br \/>9 Burpee Box Jump Over<\/p>\n<p>*fors\u00e6t hvor du slap hver set<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; Funktionel Tr\u00e6ning Warm Up (Back Squat) (No Measure) 2 Sets 20 Bent Leg Calf Raise 20 Tibialis Raise 15ea Poliquen Step Down 10 KOT Split Squat 10 Banded Goodmornings Back Squat Warm Up Sets: Every 90 sek x 3 sets 8-5-3 Back Squat @21X1 *\u00f8g v\u00e6gt hver set Back Squat Every 2:30 [&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-1662","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1662","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=1662"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1662\/revisions"}],"predecessor-version":[{"id":1700,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1662\/revisions\/1700"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1662"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1662"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}