{"id":111,"date":"2011-09-02T15:29:00","date_gmt":"2011-09-02T20:29:00","guid":{"rendered":"\/post\/For-the-week-of-September-4th.aspx"},"modified":"2012-01-13T16:02:40","modified_gmt":"2012-01-13T22:02:40","slug":"for-the-week-of-september-4th","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=111","title":{"rendered":"For the week of September 4th"},"content":{"rendered":"

<\/p>\n

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

Challenge WOD: <\/strong>Filthy Fifty<\/strong><\/a><\/span><\/strong>
<\/strong>For time:
<\/span>   50 Box jumps, 24” box
<\/span>   50 Jumping pull-ups
<\/span>   50 Kettlebell swings, 1 pood
<\/span>   50 steps Walking Lunge
<\/span>   50 Knees to elbows
<\/span>   50 Push press, 45 lb (women 35 lb)
<\/span>   50 Back extensions
<\/span>   50 Wall ball shots, 20 lb ball (women 14 lb)
<\/span>   50 Burpees
<\/span>   50 Double unders <\/span><\/span><\/p>\n

Beyond the Whiteboard mean time: 30:18<\/span><\/span><\/p>\n

 <\/strong><\/span><\/span><\/p>\n

WOD 2: Row-Press<\/strong>
<\/span><\/strong>3 RFT of:
<\/span>   500m row
<\/span>   20 push press (75% 1RM of shoulder press) <\/span><\/span><\/p>\n

 <\/strong><\/span><\/span><\/p>\n

WOD 3: Cleans-Burpees <\/strong>(mainsite 110902<\/strong><\/a>)<\/span><\/strong>
15-12-9-6-3 reps for time of:
<\/span>   Power clean, 135 lb (women 95 lb)
<\/span>   Bar-facing burpee (video here<\/a><\/strong>)
<\/span><\/span><\/p>\n

BtW mean time: 9:58<\/span><\/span><\/p>\n

 <\/p>\n

SKILL CHALLENGE: Max reps dips
<\/strong>White: 3 dips; green: 20 dips; blue: 30 ring dips; black: 50 ring dips<\/span><\/span><\/p>\n

 <\/p>\n

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

SWOD 1:<\/strong> 5 – 5 – 5 Deadlift<\/strong><\/span><\/p>\n

SWOD 2: 5 – 5 – 5 Backsquat<\/strong><\/span><\/span><\/p>\n

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

SWOD 3: 5 – 5 – 5 Shoulder Press<\/span><\/span><\/strong><\/p>\n

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

SWOD 4: 5 – 5 – 5 Bench Press<\/span><\/span><\/strong><\/span><\/p>\n

This is the last week in the Wendler cycle, the deloading phase.  Remember to set the weight at 90% your 1RM.  This weeks loads are 40%, 50% and 60%.  The last set is *not* a plus one (+1) effort.<\/span><\/span><\/p>\n


<\/span><\/span><\/div>\n

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

\n

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

GWOD 1<\/a>: Hand balance
<\/strong>10 minute hand balance practice
 
GWOD 2<\/a>: <\/strong><\/span><\/span>Pistol Rolls<\/span><\/span>
<\/strong> <\/strong>25 Pistol Rolls each leg<\/span><\/span><\/div>\n
If unable to perform a pistol, then do a roll to candlestick (video here<\/strong><\/a>).
 
GWOD 3: Squat-Burpee-K2E
<\/strong>For reps:
<\/span><\/span>  2 minutes Max Air Squats
<\/span><\/span>  Recover 1 minute <\/span><\/span>
  2 minutes Max Burpees   <\/span><\/span>
  Recover 1 minute
<\/span><\/span>  2 minutes Max Knees to Elbows<\/span><\/span><\/div>\n
If unable to perform knees to elbows, do sit ups.<\/span> <\/span><\/div>\n

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

 <\/p>\n

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

MWOD 1<\/a>: Improving the Split Jerk
<\/span><\/strong>Amazingly, this will help your kip too!
 
 MWOD 2<\/a>: Opening the Hips
<\/strong><\/span><\/strong>As proven in today’s MWOD, you really can mobilize on anything; including a trash can!
 
 MWOD 3<\/a>: Heel Cord Love
<\/strong><\/span>If you’ve never done this one, brace yourself.  <\/span><\/span>
<\/span><\/span><\/p>\n

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

WORKOUTS Challenge WOD: Filthy Fifty For time:   50 Box jumps, 24” box   50 Jumping pull-ups   50 Kettlebell swings, 1 pood   50 steps Walking Lunge   50 Knees to elbows   50 Push press, 45 lb (women 35 lb)   50 Back extensions   50 Wall ball shots, 20 lb ball (women […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-111","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\/111","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=111"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/111\/revisions"}],"predecessor-version":[{"id":148,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/111\/revisions\/148"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}