{"id":3129,"date":"2014-02-23T20:58:44","date_gmt":"2014-02-24T02:58:44","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3129"},"modified":"2014-02-26T10:53:02","modified_gmt":"2014-02-26T16:53:02","slug":"smeg-for-week-of-feb-23","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3129","title":{"rendered":"SMEG for week of Feb. 23"},"content":{"rendered":"<p><strong>Strength<\/strong><br \/>\nCrossfit total:<br \/>\n1 rep max back squat<br \/>\n1 rep max shoulder press<br \/>\n1 rep max deadlift<br \/>\nWork up to find a new one rep max at each of the three movements<\/p>\n<p><strong>Mobility: <\/strong><a href=\"http:\/\/m.youtube.com\/watch?v=Ol0r8lUqB-Q\" target=\"_blank\">PNF Posterior Chain<\/a><\/p>\n<p><strong>Endurance<\/strong><br \/>\nShort Interval | Run 200m every 90 seconds, repeat until form\/pace deteriorates<br \/>\nlong Interval | Run 800m rest 2:00, repeat until form\/pace deteriorates<br \/>\nTime Trial | Run 5k<\/p>\n<p><strong>Gymnastics<\/strong><br \/>\nFor QUALITY:<br \/>\n10-to-1: strict pull ups, strict toes to bar. Each time you come off the bar perform 10 superman rocks<\/p>\n<div><\/div>\n<div id=\"iLikeThis-3129\" class=\"iLikeThis\"><span class=\"counter\">1 <a onclick=\"likeThis(3129);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Strength Crossfit total: 1 rep max back squat 1 rep max shoulder press 1 rep max deadlift Work up to find a new one rep max at each of the three movements Mobility: PNF Posterior Chain Endurance Short Interval | Run 200m every 90 seconds, repeat until form\/pace deteriorates long Interval | Run 800m rest [&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],"tags":[],"class_list":["post-3129","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-endurance","category-gymnastics","category-mobility"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3129","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=3129"}],"version-history":[{"count":6,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3129\/revisions"}],"predecessor-version":[{"id":3144,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3129\/revisions\/3144"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}