{"id":1777,"date":"2024-09-03T22:00:00","date_gmt":"2024-09-03T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1777"},"modified":"2024-09-03T22:00:00","modified_gmt":"2024-09-03T22:00:00","slug":"1klasse-soelsted-wed-sep-11","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/09\/03\/1klasse-soelsted-wed-sep-11\/","title":{"rendered":"1klasse &#8211; S\u00f8lsted &#8211; Wed, Sep 11"},"content":{"rendered":"<h2>Station 28 &#8211; 1klasse &#8211; S\u00f8lsted<\/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><br \/><em>*lav cyclist Back Squat<\/em><\/p>\n<h3>Back Squat<\/h3>\n<p><\/em><\/em><em>Every 90 sek x 7 sets<br \/>\n<br \/>8 Cyclist Back Squat @20X0<\/p>\n<p>*v\u00e6lg en moderat tungt v\u00e6gt, der er ikke meget pause, s\u00e5 det skal nok blive h\u00e5rdt<\/em><\/p>\n<h3>FBB Upper (No Measure)<\/h3>\n<p>Every 2:30 x 4 set<br \/>\n<br \/>X DB Bench Press @20X0<br \/>\n<br \/>10 DB Curls<\/p>\n<p>Set 1 &#8211; 12 reps<br \/>\n<br \/>Set 2 &#8211; 10 reps<br \/>\n<br \/>Set 3 &#8211; 8 reps<br \/>\n<br \/>Set 4 &#8211; Max unbroken reps at Set 1 weight<\/em><\/em><\/em><\/p>\n<h3>Conditioning (No Measure)<\/h3>\n<p>4 Sets<br \/>\n<br \/>10\/8 Cal Row<br \/>\n<br \/>8 Dual RKBS<br \/>\n<br \/>6 Dual KB Clean<br \/>\n<br \/>4 KB Devil Press<\/em><\/em><br \/><em>2 mand starter<br \/>\n<br \/>n\u00e6ste 2 starter n\u00e5r f\u00f8rste 2 hopper af Rower osv.<br \/>\n<br \/>dog minimum 1 min pause<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; 1klasse &#8211; 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 [&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-1777","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1777","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=1777"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1777\/revisions"}],"predecessor-version":[{"id":1822,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1777\/revisions\/1822"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1777"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}