{"id":1737,"date":"2024-07-14T22:00:00","date_gmt":"2024-07-14T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/07\/14\/1klasse-soelsted-mon-jul-8-uge-3\/"},"modified":"2024-07-14T22:00:00","modified_gmt":"2024-07-14T22:00:00","slug":"1klasse-soelsted-mon-jul-8-uge-3","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/07\/14\/1klasse-soelsted-mon-jul-8-uge-3\/","title":{"rendered":"1klasse – S\u00f8lsted – Mon, Jul 8, (Uge 3)"},"content":{"rendered":"

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

<\/p>\n

Warm Up (Band Upper) (No Measure)<\/h3>\n

2 Sets
\n
1 min Cardio + 10 sek Sprint
\n
10 Banded Angels
\n
10 Banded Pass Through
\n
10 Band Pull Apart
\n
10 Band Upright Row<\/em><\/em><\/em><\/p>\n

Bench Press<\/h3>\n

<\/em><\/em>Every 3 min x 5 Sets
\n
X Bench Press
\n
10-12 ea SA DB Row<\/p>\n

Set 1: 5 rep @60% (21X1)
\n
Set 2: 5 rep @72,5% (21X1)
\n
Set 3: 5 rep @77,5% (21X1)
\n
Set 4: 5 rep @82,5% (21X1)
\n
Set 5: AMRAP @72,5% (20X0)<\/em><\/p>\n

Functional Bodybuilding (3 Rounds for weight)<\/h3>\n

Every 3 min x 3 Sets
\n
15 DB Glute Bridge
\n
12 DB RDL @20X0
\n
15-30 Standing Calf Raise @20X1<\/em><\/em><\/em><\/p>\n

Conditioning (7-15 min) (4 Rounds for time)<\/h3>\n

4 Rounds
\n
8 cal Devil Bike
\n
12 DB FR Lunges
\n
8 DB FR Squat
\n
60-90 sek pause
\n
(start n\u00e5r cykler igen er fri hvis i er mere end 5 der starter efter hinanden)<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted Warm Up (Band Upper) (No Measure) 2 Sets 1 min Cardio + 10 sek Sprint 10 Banded Angels 10 Banded Pass Through 10 Band Pull Apart 10 Band Upright Row Bench Press Every 3 min x 5 Sets X Bench Press 10-12 ea SA DB Row Set 1: 5 […]<\/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-1737","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1737","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=1737"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1737\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1737"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1737"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1737"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}