{"id":5215,"date":"2018-01-11T16:28:19","date_gmt":"2018-01-11T22:28:19","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5215"},"modified":"2018-01-11T16:31:07","modified_gmt":"2018-01-11T22:31:07","slug":"marathon-training-week-of-110","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5215","title":{"rendered":"Marathon Training Week of 1\/7"},"content":{"rendered":"<p><strong><u>Sunday<br \/>\n<\/u><\/strong><u><\/u>2 mile time trial<!--more--><\/p>\n<p><strong><u>Monday<\/u><\/strong><u>:<\/u><br \/>\n<strong>Short Interval:<br \/>\n<\/strong>4x200m; :60 rest<\/p>\n<p>WOD<strong>:<br \/>\n<\/strong>15 min AMRAP<br \/>\n10 KB swings (1.5\/1)<br \/>\n15 sit-ups<br \/>\n20 double-unders<\/p>\n<p><strong><u>Tuesday<\/u><\/strong><u>:<\/u><br \/>\nPower Clean 1-2-3-2-1<br \/>\n*Use the heaviest weight you can for each set. Rest as needed between sets<\/p>\n<p>WOD<br \/>\n21-15-9 reps of:<br \/>\nPower Clean (135\/85)<br \/>\nHandstand push-up<u><br \/>\n<\/u><\/p>\n<p><strong><u>Wednesday<\/u><\/strong><u>:<br \/>\n<\/u><strong>Long Interval:<br \/>\n<\/strong>2 x 200m<br \/>\n2 x 400m<br \/>\n2 x 800m<br \/>\n*Rest 1:1<\/p>\n<p><strong><u>Thursday<\/u><\/strong><u>:<br \/>\n<\/u>WOD:<br \/>\n800m run<br \/>\n30 pull-ups<br \/>\n60 squats<br \/>\n30 clean &amp; jerks (135\/95)<br \/>\n60 squats<br \/>\n30 pull-ups<br \/>\n800m run<u><br \/>\n<\/u><\/p>\n<p><strong><u>Friday<\/u><\/strong><u>:<br \/>\n<\/u>5-5-5-5-5 Shoulder Press<\/p>\n<p><u>\u00a0<\/u><\/p>\n<div id=\"iLikeThis-5215\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5215);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday 2 mile time trial 0 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-5215","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5215","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=5215"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5215\/revisions"}],"predecessor-version":[{"id":5221,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5215\/revisions\/5221"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}