{"id":1844,"date":"2024-09-12T22:00:00","date_gmt":"2024-09-12T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1844"},"modified":"2024-09-12T22:00:00","modified_gmt":"2024-09-12T22:00:00","slug":"1klasse-soelsted-fri-sep-20","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/09\/12\/1klasse-soelsted-fri-sep-20\/","title":{"rendered":"1klasse – S\u00f8lsted – Fri, Sep 20"},"content":{"rendered":"

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

<\/p>\n

Warm Up (Bench Press) (No Measure)<\/h3>\n

2 Sets
\n
10ea Lying SA Banded Fly
\n
10 Bulgarian Ring Row
\n
10 Crab Extensions<\/p>\n

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

Bench Press<\/h3>\n

<\/em><\/em>Every 2 min x 6 sets
\n
X Bench Press
\n
12-16 Parallette Push Ups<\/p>\n

Set 1+2: 5 rep @ 70-75%
\n
Set 3+4: 4 rep @ 75-80%
\n
Set 5+6: 3 rep @ 80-85%<\/em><\/p>\n

Gymnastic Pull & Conditioning (2 Rounds for reps)<\/h3>\n

8 min AMRAP \/ 2 min Rest x 2 Sets
\n
3 Strict Pull Ups
\n
12 Dumbbell Thrusters 10\/8 – 15\/10
\n
36 Double Unders (OR 60 Single Unders)<\/em><\/em><\/em><\/p>\n

HVIS DER ER TID (No Measure)<\/h3>\n

For Time:
\n
3 min Forearm Plank<\/p>\n

(Rx+: 5 min)<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – 1klasse – S\u00f8lsted Warm Up (Bench Press) (No Measure) 2 Sets 10ea Lying SA Banded Fly 10 Bulgarian Ring Row 10 Crab Extensions Bench Press Warm Up Sets: Every 90 sek x 3 sets 8-5-3 Bench Press @21X1 *\u00f8g v\u00e6gt hver set Bench Press Every 2 min x 6 sets X Bench […]<\/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-1844","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1844","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=1844"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1844\/revisions"}],"predecessor-version":[{"id":1846,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1844\/revisions\/1846"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1844"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}