{"id":3058,"date":"2014-02-07T08:58:09","date_gmt":"2014-02-07T14:58:09","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3058"},"modified":"2014-02-07T10:58:12","modified_gmt":"2014-02-07T16:58:12","slug":"smeg-for-week-of-feb-9-15","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3058","title":{"rendered":"SMEG for week of Feb. 9"},"content":{"rendered":"<p><strong>Strength<\/strong><br \/>\nFront Squat @60% x 2 reps x 15 sets, keeping rest between sets low<\/p>\n<p><strong>Mobility<\/strong><br \/>\nIn order to get a good pistol in your arsenal of skills, the ankle needs full range of motion. Here&#8217;s a great tip to help improve those tight ankles: <a href=\"https:\/\/www.youtube.com\/watch?v=_Gwgm3s2EQ0&amp;list=PLB67wXqPqtMfnHmTItAUtag4AqYwSVBh8\" target=\"_blank\">video here<\/a><\/p>\n<p><strong>Endurance<\/strong><br \/>\n<span style=\"text-decoration: underline;\">Short Interval<\/span>: Run: repeat :30s on, :30s off until form\/pace deteriorates<br \/>\n<span style=\"text-decoration: underline;\">Long Interval<\/span>: Run: Repeat 800m, recover 2:00 until form\/pace deteriorates<br \/>\n<span style=\"text-decoration: underline;\">Tempo | Time Trial<\/span>: Row 1000m for time<\/p>\n<p><strong>Gymnastics<br \/>\n<\/strong>Practice for 10 minutes: <a title=\"View details for Blocking Movement for Quality Pull Ups\" href=\"http:\/\/gymnasticswod.com\/content\/blocking-movement-quality-pull-ups\">Blocking Movement for Quality Pull Ups<\/a><\/p>\n<div><\/div>\n<div id=\"iLikeThis-3058\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(3058);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Strength Front Squat @60% x 2 reps x 15 sets, keeping rest between sets low Mobility In order to get a good pistol in your arsenal of skills, the ankle needs full range of motion. Here&#8217;s a great tip to help improve those tight ankles: video here Endurance Short Interval: Run: repeat :30s on, :30s [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,192,7,8,9],"tags":[],"class_list":["post-3058","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-endurance","category-gymnastics","category-mobility","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3058","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3058"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3058\/revisions"}],"predecessor-version":[{"id":3063,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3058\/revisions\/3063"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}