{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/de\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/de\/author\/chalid\/","title":"5\/3\/1 First Set Last","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"IvwgP5VveI\"><a href=\"https:\/\/training.fit\/de\/trainingsplan\/531-first-set-last\/\">5\/3\/1 First Set Last<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/de\/trainingsplan\/531-first-set-last\/embed\/#?secret=IvwgP5VveI\" width=\"600\" height=\"338\" title=\"&#8222;5\/3\/1 First Set Last&#8220; &#8211; Training.fit\" data-secret=\"IvwgP5VveI\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/531-first-set-last-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"First Set Last ist eine Methode f\u00fcr das erg\u00e4nzende Training innerhalb von Jim Wendlers 5\/3\/1-System. Nach den Arbeitss\u00e4tzen der Haupt\u00fcbung kehrst du zum Gewicht des ersten Arbeitssatzes an diesem Tag zur\u00fcck, um die Bewegung weiter zu \u00fcben. Die g\u00e4ngige Variante mit f\u00fcnf S\u00e4tzen \u00e0 f\u00fcnf Wiederholungen umfasst weniger erg\u00e4nzende Wiederholungen als die f\u00fcnf S\u00e4tze \u00e0 zehn Wiederholungen bei Boring But Big. F\u00fcr wen sich dieser Plan eignet Der Plan eignet [&hellip;]"}