{"id":1713,"date":"2012-11-26T17:49:02","date_gmt":"2012-11-26T23:49:02","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1713"},"modified":"2012-11-26T17:51:57","modified_gmt":"2012-11-26T23:51:57","slug":"wendler-cycle-week-2-3","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1713","title":{"rendered":"Wendler Cycle, week 2"},"content":{"rendered":"<p><strong>SWOD 1: Deadlift<\/strong> <strong>3 \u2013 3 \u2013 3+ <\/strong><br \/>\n70, 80, and 90% of your 4-rep max<\/p>\n<p><strong><\/strong><strong>SWOD 2: <\/strong>Back squat <strong>3 \u2013 3 \u2013 3+ <\/strong><br \/>\n70, 80, and 90% of your 4RM<\/p>\n<p><strong><\/strong><strong>SWOD 3: <\/strong>Shoulder Press<strong> 3 \u2013 3 \u2013 3+ <\/strong><br \/>\n70, 80, and 90% of your 4RM<\/p>\n<p>Remember, the last set in each exercise is <em>as many reps as possible<\/em> at 90% of your 4RM. That\u2019s where you want to push yourself to eek out every last rep while maintaining good form.<\/p>\n<div id=\"iLikeThis-1713\" class=\"iLikeThis\"><span class=\"counter\">5 <a onclick=\"likeThis(1713);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>SWOD 1: Deadlift 3 \u2013 3 \u2013 3+ 70, 80, and 90% of your 4-rep max SWOD 2: Back squat 3 \u2013 3 \u2013 3+ 70, 80, and 90% of your 4RM SWOD 3: Shoulder Press 3 \u2013 3 \u2013 3+ 70, 80, and 90% of your 4RM Remember, the last set in each exercise [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,9],"tags":[],"class_list":["post-1713","post","type-post","status-publish","format-standard","hentry","category-p-e-women","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1713","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=1713"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1713\/revisions"}],"predecessor-version":[{"id":1715,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1713\/revisions\/1715"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1713"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1713"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1713"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}