{"id":110,"date":"2011-09-09T12:45:00","date_gmt":"2011-09-09T17:45:00","guid":{"rendered":"\/post\/For-the-week-of-September-11.aspx"},"modified":"2012-01-13T16:02:24","modified_gmt":"2012-01-13T22:02:24","slug":"for-the-week-of-september-11","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=110","title":{"rendered":"For the week of September 11"},"content":{"rendered":"

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

Challenge WOD: Run<\/strong>
Run 5K, 10K or 15K<\/span><\/span><\/p>\n

Let’s take advantage of this phenomenal weather! If you don’t have one, you can create a course for yourself at runningmap.com<\/a><\/strong>.<\/span><\/span><\/p>\n

The routes that have been prescribed in the past are also downloadable (as a PDF) by clicking on either of the maps below.<\/span><\/span><\/p>\n

\"\"<\/a> \"\"<\/a><\/span><\/p>\n

5K Off-campus Route Rx.pdf (476.26 kb)<\/a><\/span><\/strong><\/span><\/p>\n

5K On-campus Route Rx.pdf (462.92 kb)<\/a><\/span><\/strong><\/span><\/p>\n


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

WOD 2: Bear Complex
<\/strong>Without letting go of the bar or resting it on the ground, complete 7 sets of the sequence for 1 round. Do 5 rounds, increasing the load per round:
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press <\/span><\/span><\/p>\n

No time constraint on this one. Rest as needed between rounds. <\/span>
Post load for each of 5 rounds. Video demo<\/a><\/strong><\/span><\/span><\/p>\n


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

WOD 3: Tabata Press-Jump <\/strong>(<\/span><\/strong>mainsite 110831<\/strong><\/a>)<\/span><\/strong>
<\/strong>8 rounds for max reps of:
  Push press, 75 lb (women 55 lb), 20 seconds
  Rest 10 seconds
  Jumping alternating lunge, 20 seconds
  Rest 10 seconds<\/span>
Post total reps for each exercise to comments.<\/span><\/span><\/p>\n

Timing your Tabata intervals can be a pain. To make it far easier, you can find MP3s online that give you music with cues when to start and stop–super helpful. Here is a website<\/a><\/strong> with helpful aural and visual cues, if you just set up your laptop by your workstation; make sure you set it for 16 rounds before you start.<\/span><\/span><\/p>\n


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


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

SKILL CHALLENGE: Max reps push-ups
<\/strong>White: 10; green: 30; blue: 40 on rings; black: 60 on rings<\/span><\/span><\/p>\n


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

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

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

SWOD 1:<\/strong> 5 – 5 – 5+ Deadlift<\/strong>
65, 75, and 85% of 90% of your 1RM—10 lbs heavier than last month
<\/span><\/span><\/p>\n

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

SWOD 2: 5 – 5 – 5+ Backsquat<\/strong><\/span>
65, 75, and 85% of 90% of your 1RM—10 lbs heavier than last month<\/span><\/span><\/p>\n

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

SWOD 3: 5 – 5 – 5+ Shoulder Press<\/span><\/strong>
65, 75, and 85% of 90% of your 1RM—5 lbs heavier than last month<\/span><\/span><\/p>\n

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

SWOD 4: 5 – 5 – 5+ Bench Press<\/span><\/strong>
65, 75, and 85% of 90% of your 1RM—5 lbs heavier than last month<\/span><\/span><\/p>\n

Last week we deloaded on the Wendler Cycle.  This week we are back to week one.  After spending some time catching up on the comments it seems like a better explanation of what we are doing and why is in order\/needed.  I (RK) added a separate page here<\/a><\/strong> so it can be referenced easier.  If you care about strength, please read it.<\/span><\/span><\/p>\n


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

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

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

GWOD 1<\/a>: 100 Hollow rocks
<\/strong>Break it up as needed

<\/span><\/span>GWOD 2: Rolls
<\/strong>10 minute practice of any roll <\/strong>movement from GWOD library:
<\/span> <\/span><\/p>\n

forward roll<\/a> (progression<\/a>)<\/span><\/strong><\/span> • <\/span><\/strong>handstand forward roll<\/a> (progression<\/a>) <\/span><\/strong><\/span>• <\/span><\/strong>forward roll tuck up to handstand<\/a> <\/span><\/strong><\/span>• <\/span><\/strong>forward roll pike up to handstand<\/a>  <\/span><\/strong><\/span>• <\/span><\/strong>forward roll straddle up to handstand<\/a> <\/span><\/strong><\/span>•<\/span><\/strong> backward roll<\/a> <\/span><\/strong><\/span>•<\/span><\/strong><\/span> backward roll into handstand or push-up position<\/a><\/span>
<\/span><\/strong><\/span><\/p>\n

GWOD 3<\/a>: Double-unders
<\/strong>10 minute double-under practice
<\/span><\/span><\/p>\n

 <\/p>\n

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

MWOD 1<\/a>: Olympic lifting mobility<\/p>\n

<\/strong>MWOD 2<\/a>: Free your scapula
<\/span><\/span>
 MWOD 3<\/a>: 10-minute squat test<\/strong><\/span>
<\/a><\/span><\/span><\/p>\n

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

WORKOUTS Challenge WOD: Run Run 5K, 10K or 15K Let’s take advantage of this phenomenal weather! If you don’t have one, you can create a course for yourself at runningmap.com. The routes that have been prescribed in the past are also downloadable (as a PDF) by clicking on either of the maps below.   5K […]<\/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-110","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\/110","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=110"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/110\/revisions"}],"predecessor-version":[{"id":146,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/110\/revisions\/146"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=110"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}