{"id":1046,"date":"2012-04-30T23:06:17","date_gmt":"2012-05-01T04:06:17","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1046"},"modified":"2012-04-30T23:06:17","modified_gmt":"2012-05-01T04:06:17","slug":"more-swods","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1046","title":{"rendered":"More SWODs"},"content":{"rendered":"<p><strong>SWOD 1: Push jerk 3-3-3-1-1<\/strong><br \/>\nWatch <a href=\"https:\/\/www.youtube.com\/watch?v=JwiOOPD-fHY\" target=\"_blank\">this video<\/a> and enjoy learning this explosive movement<\/p>\n<p><strong>SWOD 2: Dumbbell thrusters<\/strong> (<a href=\"https:\/\/www.youtube.com\/watch?v=BNTW7B09VJg\" target=\"_blank\">video<\/a>)<strong><br \/>\n<\/strong>Do a set of 10 at a lighter weight. As many times as possible, go up in weight and do another set of 10. When you hit a weight at which you can no longer do 10, complete 25 reps in as many sets as necessary.<\/p>\n<p><strong><\/strong><strong>SWOD 3: Back squat 12\u00d72<\/strong> (12 sets of 2 reps), every 45 seconds, <em>dynamic effort <\/em>@ 65% of back squat 4RM<br \/>\nThe purpose of a \u201cdynamic effort\u201d is <em>bar speed.<\/em> The weight is lighter, so strive to make each rep as <em>explosive <\/em>as possible, <em>driving up rapidly<\/em> from the bottom of each squat.<\/p>\n<p>&nbsp;<\/p>\n<div id=\"iLikeThis-1046\" class=\"iLikeThis\"><span class=\"counter\">2 <a onclick=\"likeThis(1046);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>SWOD 1: Push jerk 3-3-3-1-1 Watch this video and enjoy learning this explosive movement SWOD 2: Dumbbell thrusters (video) Do a set of 10 at a lighter weight. As many times as possible, go up in weight and do another set of 10. When you hit a weight at which you can no longer do [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,9],"tags":[24,162,127],"class_list":["post-1046","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-strength","tag-back-squat","tag-dumbbell-thruster","tag-push-jerk"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1046","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1046"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1046\/revisions"}],"predecessor-version":[{"id":1047,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1046\/revisions\/1047"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1046"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1046"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1046"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}