{"id":5227,"date":"2018-01-22T10:17:42","date_gmt":"2018-01-22T16:17:42","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5227"},"modified":"2018-01-22T10:17:42","modified_gmt":"2018-01-22T16:17:42","slug":"marathon-training-week-of-121","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5227","title":{"rendered":"Marathon Training week of 1\/21"},"content":{"rendered":"<p><strong><u>Sunday<\/u><\/strong><u>:<br \/>\n<\/u>5 mile time trial<!--more--><\/p>\n<p><strong><u>Monday<br \/>\n<\/u>Short Interval:<br \/>\n<\/strong>6x200m sprints; 60s rest<\/p>\n<p><strong>WOD<\/strong>:<br \/>\n10-round Tabata squat<br \/>\n*This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom<\/p>\n<p><strong><u>Tuesday<\/u><\/strong>:<br \/>\n8 min AMRAP:<br \/>\n10 burpees<br \/>\n20 air squats<\/p>\n<p><strong><u>Wednesday<\/u><\/strong>:<br \/>\n<strong>Long Interval:<br \/>\n<\/strong>3x10min on, 3min off<br \/>\n*Work to keep all 3 intervals within 25 meters of each other<\/p>\n<p><strong><u>Thursday<\/u><\/strong>:<br \/>\n<strong>WOD<\/strong>:<br \/>\n5 rounds for time of:<br \/>\n7 L-pull-ups (or strict)<br \/>\n7 HSPU<br \/>\n7 Ring dips<br \/>\n7 KB swings (53\/35)<\/p>\n<p><strong><u>Friday<\/u><\/strong>:<br \/>\n3&#215;15 back squat<br \/>\n@ 55% of 1 rep max<\/p>\n<div id=\"iLikeThis-5227\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5227);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday: 5 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-5227","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5227","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=5227"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5227\/revisions"}],"predecessor-version":[{"id":5228,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5227\/revisions\/5228"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}