{"id":1843,"date":"2024-09-10T22:00:00","date_gmt":"2024-09-10T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1843"},"modified":"2024-09-10T22:00:00","modified_gmt":"2024-09-10T22:00:00","slug":"1klasse-soelsted-wed-sep-18-2","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/09\/10\/1klasse-soelsted-wed-sep-18-2\/","title":{"rendered":"1klasse &#8211; S\u00f8lsted &#8211; Wed, Sep 18"},"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><\/em><\/p>\n<h3>Back Squat<\/h3>\n<p><\/em><\/em><em>Del 1:<br \/>\n<br \/>Every 90 sek x 4 Sets<br \/>\n<br \/>1 Back Squat @20X1<\/p>\n<p>*byg op til en tung 1&#8217;er med perfekt teknik (90-100&#37; af 1RM)<\/p>\n<p>Del 2:<br \/>\n<br \/>For Time:<br \/>\n<br \/>30 Back Squat<br \/>\n<br \/>*med 80-85&#37; af den v\u00e6gt du byggede op til i del 1<br \/>\n<br \/>**K\u00f8r sm\u00e5 set med korte pause mellem. (evt. YGIG)<\/p>\n<p>TIME CAP: 8 min<\/em><\/p>\n<h3>DICKIES TRIPLET (AMRAP &#8211; Reps)<\/h3>\n<p>5 Rounds For Time<br \/>\n<br \/>200m Run<br \/>\n<br \/>12 Toe to Bar<br \/>\n<br \/>8 Alternating DB Snatch 22,5\/15 &#8211; 30\/22,5<\/p>\n<p>Time Cap: 14 min<\/em><\/em><\/em><\/p>\n<h3>HVIS DER ER TID (No Measure)<\/h3>\n<p>You Go I Go<br \/>\n<br \/> 3 Sets each of:<br \/>\n<br \/> Barbell Bicep Curl 21s<br \/>\n<br \/> Each set:<br \/>\n<br \/> 7 reps full reps<br \/>\n<br \/> 7 reps half way to top<br \/>\n<br \/> 7 reps bottom to half way<\/em><\/em><\/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 Back Squat Del [&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-1843","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1843","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=1843"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1843\/revisions"}],"predecessor-version":[{"id":1845,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1843\/revisions\/1845"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1843"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}