{"id":3745,"date":"2014-12-29T16:03:58","date_gmt":"2014-12-29T22:03:58","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3745"},"modified":"2014-12-30T12:38:17","modified_gmt":"2014-12-30T18:38:17","slug":"12-28-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3745","title":{"rendered":"12.28 Week"},"content":{"rendered":"

WORKOUTS<\/strong><\/h3>\n

Challenge WOD: Loredo<\/strong>
\n6 rounds for time of:
\n24 squats
\n24 push-ups
\n24 walking-lunge steps
\nRun 400 meters<\/p>\n

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

WOD 2: Quick Cleans<\/strong>
\n21-18-15-12-9-6-3 reps for time of:
\n95-lb. power cleans
\nSit-ups
\nBack extensions<\/p>\n

Silver Club:<\/strong> 15-12-9-6-3 reps of power cleans, sit-ups, leg raises (lying on back with hands under glutes, lift both feet up to 45 degrees with straight legs)<\/p>\n

WOD 3: 10 Rows<\/strong>
\n10 rounds on the C2 rower of:
\nPull a sub-1:25\/500-m pace for as long as possible
\nRest 3 minutes<\/p>\n

Scale pace as needed so that first interval can be maintained for approximately 1 minute.
\nPost time maintained for each interval to comments.<\/p>\n

WOD 4: AMRAP<\/strong> <\/strong>in 12:00 of:
\n10 Push Press (115\/85)
\n10 KB Swings (53\/35)
\n10 Box Jumps (24\u2033)<\/p>\n

 <\/p>\n

STRENGTH<\/strong><\/h3>\n

SWOD 1: <\/strong>Back Squat 5×3<\/p>\n

SWOD 2: <\/strong>Shoulder Press 5×3<\/p>\n

SWOD 3:<\/strong> Deadlift 5×1
\n<\/strong><\/p>\n

 <\/p>\n

ENDURANCE<\/strong><\/h3>\n

EWOD 1:\u00a0<\/strong>Short interval: For distance: Run repeat 90 seconds on, 60 seconds off until form\/pace deteriorates<\/p>\n

EWOD 2:<\/strong> Long interval: For distance: Run 6 min., rest 4 min., run 5 min., rest 3 min., run 4 min.<\/p>\n

EWOD 3:<\/strong> Time trial: Run 20 minutes (max effort for distance)<\/p>\n

 <\/p>\n

GYMNASTICS<\/strong><\/h3>\n

GWOD 1: Bridge-Ups
\n<\/strong>50 Bridge-ups
\nRecover 3 minutes
\nHold bridge up for 2 minutes<\/p>\n

If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here<\/a>.
\nBridge ups are a great way to open up the shoulders and improve your front rack position.<\/p>\n

GWOD 2: Strengthening the False Grip<\/strong>
\nPerform one of the following:
\n5 rounds of 12 second false grip bar hang (if needed, scale down standing on a box), or,
\n5 rounds of 5 false grip bar pull-ups
\nRest between rounds as needed<\/p>\n

Video<\/a> for false grip progressions.<\/p>\n

GWOD 3: Handstands
\n<\/strong>5 minute Handstand Forward Roll<\/a> practice
\n5 minute Kick Up to Handstand<\/a> practice
\nTry to hold the freestanding handstand as long as possible.<\/p>\n

Video<\/a> for Kick-Up-to-Handstand progression.<\/p>\n

 <\/p>\n

MOBILITY<\/strong><\/h3>\n

MWOD 1<\/a>: Set up the Knee Hinge<\/strong><\/p>\n

MWOD 2<\/a>: Better Shoulder Position<\/strong><\/p>\n

MWOD 3<\/a>: Couch Stretch<\/strong><\/p>\n

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

WORKOUTS Challenge WOD: Loredo 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps Run 400 meters 2 I did this!<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,3,220],"tags":[],"class_list":["post-3745","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-big-tent","category-silver-club"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3745","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=3745"}],"version-history":[{"count":6,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3745\/revisions"}],"predecessor-version":[{"id":3752,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3745\/revisions\/3752"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}