{"id":2231,"date":"2017-04-15T12:25:01","date_gmt":"2017-04-15T12:25:01","guid":{"rendered":"https:\/\/andreasphysioblog.com\/?p=2231"},"modified":"2021-06-10T03:21:24","modified_gmt":"2021-06-10T03:21:24","slug":"explosive-programme-1-1","status":"publish","type":"post","link":"https:\/\/andreasphysioblog.com\/?p=2231","title":{"rendered":"Explosive programme 1.1"},"content":{"rendered":"<header class=\"entry-header\">\n<h1 class=\"entry-title\">Explosive programme 1.1<\/h1>\n<\/header>\n<div class=\"entry-body\">\n<div class=\"entry-content\">\n<p><strong>Warm up programme<\/strong><\/p>\n<ul>\n<li>Jumping Jacks,<\/li>\n<li>push up,<\/li>\n<li>flap Jacks,<\/li>\n<li>air-squat,<\/li>\n<li>Frog jump,<\/li>\n<li>atomic situp<\/li>\n<li>Burpess<\/li>\n<\/ul>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\"><iframe class=\"youtube-player\" src=\"https:\/\/www.youtube.com\/embed\/_rKCKnnuwBM?version=3&amp;rel=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;fs=1&amp;hl=en&amp;autohide=2&amp;wmode=transparent\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\" allowfullscreen=\"allowfullscreen\" data-ratio=\"0.5636363636363636\" data-width=\"825\" data-height=\"465\" data-mce-fragment=\"1\"><\/iframe><\/span><\/div>\n<p><strong>Superset 2rounds<\/strong><\/p>\n<p>20 reps of Wall runs<\/p>\n<p>20 reps DB-Goodmornings<\/p>\n<p>20 reps Sidesteps (3 step on each side of the coin)<\/p>\n<p>25 KB-Swing<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\"><iframe class=\"youtube-player\" src=\"https:\/\/www.youtube.com\/embed\/pYVLP_sJmm4?version=3&amp;rel=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;fs=1&amp;hl=en&amp;autohide=2&amp;wmode=transparent\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\" allowfullscreen=\"allowfullscreen\" data-ratio=\"0.5636363636363636\" data-width=\"825\" data-height=\"465\" data-mce-fragment=\"1\"><\/iframe><\/span><\/div>\n<p><strong>Superset 3rounds<\/strong><\/p>\n<p>12 reps BB-Back-squat<\/p>\n<p>6 Pull ups<\/p>\n<p>9 Push ups<\/p>\n<p><strong>Superset 3rounds<\/strong><\/p>\n<p>10 DB-single leg romaian\u00a0deadlift (RDL)<\/p>\n<p>10 DB-thrusters<\/p>\n<p>15 V-sit ups<\/p>\n<p><strong>Finisher<\/strong><\/p>\n<p>50 air squat<\/p>\n<p>Uge 2<\/p>\n<p>10 seconds:<\/p>\n<p>Two feet side to side, front and back, ali shuffle, quick touches, single leg backfront, side and side<\/p>\n<p>Explode 1<\/p>\n<p>Clapping push up: 10 x 3<\/p>\n<p>Lying handcuff 10 x 3<\/p>\n<p>Pull up 10 x 3<\/p>\n<p>Explode 2<\/p>\n<p>Bench press: 12 x 3 med 55% af 1RM. Fokus p\u00e5 speed.<\/p>\n<p>Explode 3<\/p>\n<p>Plyo\u00a0push up\u00a010 x 3<\/p>\n<p>Dumbbelss\u00a0rows 5 x 3<\/p>\n<p>Standing dumbell\u00a0press 5 x3<\/p>\n<p>Finisher 10 set af\u00a05 burpess\u00a0og 10 push ups<\/p>\n<div id=\"jp-post-flair\" class=\"sharedaddy sd-like-enabled sd-sharing-enabled\">\n<div class=\"sharedaddy sd-sharing-enabled\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Explosive programme 1.1 Warm up programme Jumping Jacks, push up, flap Jacks, air-squat, Frog jump, atomic situp Burpess Superset 2rounds 20 reps of Wall runs 20 reps DB-Goodmornings 20 reps Sidesteps (3 step on each side of the coin) 25 KB-Swing Superset 3rounds 12 reps BB-Back-squat 6 Pull ups 9 Push ups Superset 3rounds 10 DB-single leg romaian\u00a0deadlift (RDL) 10 DB-thrusters 15 V-sit ups Finisher 50 air squat Uge 2 10 seconds: Two feet side to side, front and back, ali shuffle, quick touches, single leg backfront, side and side Explode 1 Clapping push up: 10 x 3 Lying handcuff 10 x 3 Pull up 10 x 3 Explode 2 Bench press: 12 x 3 med 55% af 1RM. Fokus p\u00e5 speed. Explode 3 Plyo\u00a0push up\u00a010 x 3 Dumbbelss\u00a0rows 5 x 3 Standing dumbell\u00a0press 5 x3 Finisher 10 set af\u00a05 burpess\u00a0og 10 push ups<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"postBodyCss":"","postBodyMargin":[],"postBodyPadding":[],"postBodyBackground":{"backgroundType":"classic","gradient":""},"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[261,13],"tags":[186,18],"class_list":["post-2231","post","type-post","status-publish","format-standard","hentry","category-exercise","category-training","tag-exercise","tag-training"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- 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