{"id":3103,"date":"2014-02-13T10:10:11","date_gmt":"2014-02-13T16:10:11","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3103"},"modified":"2014-02-13T12:12:34","modified_gmt":"2014-02-13T18:12:34","slug":"smeg-for-week-of-feb-16","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3103","title":{"rendered":"SMEG for week of Feb. 16"},"content":{"rendered":"<p><strong>Strength<\/strong><br \/>\n3-3-3-3-3-3-3 Push Jerks<br \/>\nWarm up until you&#8217;re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don&#8217;t start counting the sets of 3 until your using substantial weight.<\/p>\n<p><strong>Mobility<\/strong><br \/>\n<a href=\"https:\/\/www.youtube.com\/watch?v=q0Elx93duAA&amp;feature=c4-overview-vl&amp;list=PLB67wXqPqtMewGLnF8sVngtqU8jfHfGQI\" target=\"_blank\">Best Shoulder Mob Ever<\/a><\/p>\n<p><strong>Endurance<\/strong><br \/>\n<span style=\"text-decoration: underline;\">Short Interval<\/span>: Run: Repeat 400m, recover :60s until form\/pace deteriorates<br \/>\n<span style=\"text-decoration: underline;\">Long Interval<\/span>: Row: Repeat 800m, recover 2:00 until form\/pace deteriorates<br \/>\n<span style=\"text-decoration: underline;\">Time Trial<\/span>: Row: 2k for time<\/p>\n<p><strong>Gymnastics<\/strong><br \/>\nPractice for 10 minutes one, two or all of the following planche progressions:<br \/>\n<a href=\"http:\/\/gymnasticswod.com\/content\/planche-progression-pt6\" target=\"_blank\">Planche Progression 1<br \/>\nPlanche Progression 2<br \/>\nPlanche Progression 3<br \/>\nPlanche Progression 4<br \/>\nPlanche Progression 5<br \/>\nPlanche Progression 6<\/a><\/p>\n<div id=\"iLikeThis-3103\" class=\"iLikeThis\"><span class=\"counter\">1 <a onclick=\"likeThis(3103);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Strength 3-3-3-3-3-3-3 Push Jerks Warm up until you&#8217;re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don&#8217;t start counting the sets of 3 until your using substantial weight. Mobility Best Shoulder Mob Ever Endurance Short Interval: Run: Repeat 400m, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,192,10,7,8,9],"tags":[267,23,266,264,127],"class_list":["post-3103","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-endurance","category-your-wods","category-gymnastics","category-mobility","category-strength","tag-2k-row","tag-400m-run","tag-800m-row","tag-planche","tag-push-jerk"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3103","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=3103"}],"version-history":[{"count":9,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3103\/revisions"}],"predecessor-version":[{"id":3108,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3103\/revisions\/3108"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}