{"id":5184,"date":"2017-11-06T09:27:41","date_gmt":"2017-11-06T15:27:41","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5184"},"modified":"2017-11-06T18:27:12","modified_gmt":"2017-11-07T00:27:12","slug":"p-e-week-of-nov-5","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5184","title":{"rendered":"P.E. Week of Nov. 5"},"content":{"rendered":"

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

Women
\n<\/strong>1. Skill Practice: 15 minutes
\n2. Deadlift: 12 minutes to find 5RM
\n3.\u00a014 min AMRAP:
\n400m run; 20 Deadlifts (185\/135; scale to 60% of 5RM); Handstand Walk, 20 m; 20 Kettlebell Swings (53\/35)<\/p>\n

Men
\n<\/strong>1. Squat: 12 min EMOM: 4@65% of 5RM
\n2. Supersets: Dimmel deadlift: 10-10-10-10; and Pull-up: 10-10-10-10
\n3. 9 rounds for distance: Run 20 sec; rest 40 sec.
\n<\/em><\/p>\n

<\/p>\n

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

Women
\n<\/strong>1. Skill Practice: 15 minutes
\n2. \u201cFight Gone Bad\u201d: 3 rounds for reps of:
\n1 min of wall-balls (20\/14)
\n1 min of sumo deadlift high-pulls (75\/45)
\n1 min of box jumps (20″)
\n1 min of push-presses, (75\/45)
\n1 min of burpees
\n<\/strong>1 min rest<\/p>\n

Men
\n<\/strong>1. Close-grip bench press: 12 min EMOM: 4@60% of 5RM
\n2. Supersets: Push-up 20-20-20-20; and Hollow rocks 20-20-20-20
\n3. 10 rounds for distance: Run 15 sec; rest 45 sec.
\nCash-out: Toes-to-bar (strict, controlled) 5-5-5-5-5
\n<\/em><\/p>\n

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

Men
\n<\/strong>1. Deadlift: 10 min EMOM: 4@65% of 5RM
\n2. 7 rounds, every 90 seconds: Shuttle sprint\u20141\/4, 1\/2, full length of gym and back
\n3. Press: 10 min EMOM: 4@65% of 5RM
\nCash-out: Plyometric push-ups: 15-15-15; superset w\/ Plate jumps: 12-12-12<\/p>\n

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

Monday Women 1. Skill Practice: 15 minutes 2. Deadlift: 12 minutes to find 5RM 3.\u00a014 min AMRAP: 400m run; 20 Deadlifts (185\/135; scale to 60% of 5RM); Handstand Walk, 20 m; 20 Kettlebell Swings (53\/35) Men 1. Squat: 12 min EMOM: 4@65% of 5RM 2. Supersets: Dimmel deadlift: 10-10-10-10; and Pull-up: 10-10-10-10 3. 9 rounds […]<\/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],"tags":[],"class_list":["post-5184","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5184","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=5184"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5184\/revisions"}],"predecessor-version":[{"id":5188,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5184\/revisions\/5188"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5184"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5184"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}