{"id":109,"date":"2011-09-16T07:32:00","date_gmt":"2011-09-16T12:32:00","guid":{"rendered":"\/post\/For-the-week-of-September-18.aspx"},"modified":"2012-01-13T16:02:17","modified_gmt":"2012-01-13T22:02:17","slug":"for-the-week-of-september-18","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=109","title":{"rendered":"For the week of September 18"},"content":{"rendered":"

WORKOUTS
<\/strong><\/span><\/span><\/p>\n

Challenge WOD: Holbrook <\/strong>(hero<\/a><\/strong>)
<\/strong>10 rounds, each for time of:
  5 Thrusters, 115 lb (women 80 lb)
  10 Pull-ups
  100 meter Sprint
  Rest 1 minute<\/span><\/span><\/p>\n

Post time per round<\/span><\/span><\/p>\n

Beyond the Whiteboard mean time: 13:18<\/span><\/span><\/p>\n

 <\/strong><\/span><\/span><\/p>\n

WOD 2: Squat-Run<\/strong> (mainsite 110910<\/strong><\/a>)
Tabata “Bottom to Bottom” Squat
Run 1 mile — Clock starts for run on rising from last squat.<\/span><\/span><\/p>\n

The Tabata Bottom-to-Bottom Squat is a Tabata Squat, but each rep begins at the bottom and ends at the bottom. The turnaround at the top is immediate—no pause. The 10-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the 10-second rests don’t seem as short with this protocol! (Here’s that Tabata clock site<\/strong><\/a> again. This time it would only be for 8 rounds of 30 seconds each.)
<\/span><\/span><\/p>\n

Post number of air squat reps for each set and mile time to comments.<\/span><\/span><\/p>\n

 <\/span><\/span><\/p>\n

WOD 3: Squats <\/strong>(mainsite 110913<\/a><\/strong>)
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the 15 sets.<\/span><\/span><\/p>\n


<\/span><\/p>\n

Skill Challenge: Max effort 400 meter run
<\/strong>White: 2:04; green: 1:34; blue 1:19; black: 1:04<\/span><\/span><\/p>\n


<\/span><\/p>\n

STRENGTH
<\/strong><\/span><\/span><\/p>\n

SWOD 1:<\/strong> 3 – 3 – 3+ Deadlift
<\/strong><\/span><\/span>70, 80, and 90% of 90% of your (new, adjusted) 1RM
<\/span><\/span><\/span><\/p>\n

SWOD 2: 3 – 3 – 3+ Backsquat
<\/strong><\/span><\/span>70, 80, and 90% of 90% of your (new, adjusted) 1RM<\/span><\/span><\/span><\/p>\n

SWOD 3: 3 – 3 – 3+ Shoulder Press
<\/span><\/span><\/strong>70, 80, and 90% of 90% of your (new, adjusted) 1RM<\/span><\/span><\/span><\/p>\n

SWOD 4: 3 – 3 – 3+ Bench Press<\/span><\/span><\/strong>
70, 80, and 90% of 90% of your (new, adjusted) 1RM<\/span><\/span><\/span><\/p>\n


<\/span><\/p>\n

GYMNASTICS<\/strong><\/span><\/span><\/p>\n

GWOD 1: V-outs
<\/strong>5 Rounds for Quality:
<\/span>   10 V-outs<\/a><\/strong> on Rings
Rest as needed between rounds. 
 
GWOD 2: Splits<\/strong><\/span>
Hold 2 minutes middle split<\/a><\/strong>
Use a plyobox or chair to hold yourself up. Try to get as deep as you can while keeping the hips forward.  Don’t sacrifice position for more depth. <\/span><\/span><\/p>\n

GWOD 3: Iron Cross
<\/strong>Practice Iron Cross Progression 1<\/strong><\/a><\/span><\/span><\/p>\n


<\/span><\/span><\/p>\n

MOBILITY
<\/strong><\/span><\/span><\/p>\n

MWOD 1<\/a>: Shoulder Fix-Internal Rotation Tack and Stretch<\/strong><\/span><\/span><\/p>\n

MWOD 2<\/a>: Something to Think About
<\/strong>And here is the page with episodes 37 and 38<\/a><\/strong>, which talk about fixes<\/strong><\/span><\/span><\/p>\n

MWOD 3<\/a>:<\/strong><\/span><\/span> Getting Organized Before Squatting: The Two-Squat Squat<\/strong><\/span><\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

WORKOUTS Challenge WOD: Holbrook (hero) 10 rounds, each for time of:   5 Thrusters, 115 lb (women 80 lb)   10 Pull-ups   100 meter Sprint   Rest 1 minute Post time per round Beyond the Whiteboard mean time: 13:18   WOD 2: Squat-Run (mainsite 110910) Tabata “Bottom to Bottom” Squat Run 1 mile — Clock starts for run […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-109","post","type-post","status-publish","format-standard","hentry","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/109","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=109"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/109\/revisions"}],"predecessor-version":[{"id":145,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/109\/revisions\/145"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}