{"id":5213,"date":"2018-01-11T16:17:24","date_gmt":"2018-01-11T22:17:24","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5213"},"modified":"2018-01-11T16:29:20","modified_gmt":"2018-01-11T22:29:20","slug":"advanced-pe-week-of-18","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5213","title":{"rendered":"Advanced P.E Week of 1\/7"},"content":{"rendered":"<p><strong><span style=\"text-decoration: underline;\">Monday<\/span>:<\/strong><b><br \/>\n<strong><u>Barbell Strength<\/u><\/strong><\/b><u>:<br \/>\n<\/u>Back squat: \u00a03-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)<br \/>\nThen \u2026 EMOM for 10 minutes, 4 reps @ 60% dynamic effort.<\/p>\n<p><strong><u>Gymnastic Strength<\/u><\/strong><u>:<br \/>\n<\/u>L-sit &amp; back lever hold<br \/>\nPull-up and ring row practice<\/p>\n<p><strong><u>WOD <\/u><\/strong><b><u><br \/>\n<\/u><\/b>3 rounds for time:<br \/>\n400m run<br \/>\n20 hand release push-ups<br \/>\n20 shoulder-to-overheads (115\/75)<!--more--><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Wednesday<\/span>:<br \/>\n<u>Barbell Strength<\/u><\/strong><u>:<br \/>\n<\/u>Press: 3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)<br \/>\nThen \u2026 EMOM for 10 minutes, 4 reps @ 60% dynamic effort.<\/p>\n<p><u>Gymnastic Strength<\/u><u>:<br \/>\n<\/u>L-sit &amp; front lever hold<br \/>\nPush-up % handstand push-up practice<\/p>\n<p><strong><u>WOD<br \/>\n<\/u><\/strong>12 min EMOM<br \/>\n10 burpees<br \/>\n10 box jumps<br \/>\n*if fail to complete prescribed reps within the minute, reduce reps by 1.<\/p>\n<div id=\"iLikeThis-5213\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5213);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Monday: Barbell Strength: Back squat: \u00a03-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps) Then \u2026 EMOM for 10 minutes, 4 reps @ 60% dynamic effort. Gymnastic Strength: L-sit &amp; back lever hold Pull-up and ring row practice WOD 3 rounds for time: 400m run 20 hand release push-ups [&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],"tags":[23,24,25,26,233,391,257],"class_list":["post-5213","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","tag-400m-run","tag-back-squat","tag-box-jump","tag-burpee","tag-hand-release-push-up","tag-press","tag-shoulder-to-overhead"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5213","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=5213"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5213\/revisions"}],"predecessor-version":[{"id":5218,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5213\/revisions\/5218"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}