{"id":1776,"date":"2024-08-27T22:00:00","date_gmt":"2024-08-27T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1776"},"modified":"2024-08-27T22:00:00","modified_gmt":"2024-08-27T22:00:00","slug":"1klasse-soelsted-wed-sep-4","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/08\/27\/1klasse-soelsted-wed-sep-4\/","title":{"rendered":"1klasse – S\u00f8lsted – Wed, Sep 4"},"content":{"rendered":"

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

<\/p>\n

Warm Up (Back Squat) (No Measure)<\/h3>\n

2 Sets
\n
20 Bent Leg Calf Raise
\n
20 Tibialis Raise
\n
15ea Poliquen Step Down
\n
10 KOT Split Squat
\n
10 Banded Goodmornings<\/p>\n

Back Squat Warm Up Sets:
\n
Every 90 sek x 3 sets
\n
8-5-3 Back Squat @21X1
\n
*\u00f8g v\u00e6gt hver set<\/em><\/em>
*lav cyclist Back Squat<\/em><\/p>\n

Back Squat<\/h3>\n

<\/em><\/em>Every 2 min x 5 sets
\n
X Cyclist Back Squat<\/p>\n

Set 1 – 5 reps – moderat kg @ 31X1
\n
Set 2 – 5 reps – \u00f8g lidt @ 31X1
\n
Set 3 – 5 reps – samme kg som 2 @ 31X1
\n
Set 4 – 5 reps – samme kg som 2 @ 31X1
\n
Set 5 – Max unbroken reps at Set 1 weight @ 20X0<\/p>\n

*2-5% tungere end for 2 uger siden<\/em><\/p>\n

FBB Upper (No Measure)<\/h3>\n

Every 2:30 x 4 set
\n
X Bench Press @20X0
\n
12 Zottman DB Curls<\/p>\n

Set 1 – 12 reps
\n
Set 2 – 10 reps
\n
Set 3 – 8 reps
\n
Set 4 – Max unbroken reps at Set 1 weight<\/em><\/em><\/em><\/p>\n

Conditioning (No Measure)<\/h3>\n

4 Sets
\n
5 DB Burpee Power Clean
\n
5 DB Front Squat
\n
5 DB Hang Power Snatch
\n
10\/8 Cal Row<\/em><\/em>
2 mand starter
\n
n\u00e6ste 2 starter n\u00e5r f\u00f8rste 2 hopper p\u00e5 rower – osv.
\n
dog minimum 1 min pause efter Row<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted 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*lav cyclist Back Squat […]<\/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-1776","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1776","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=1776"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1776\/revisions"}],"predecessor-version":[{"id":1816,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1776\/revisions\/1816"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1776"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}