{"id":5291,"date":"2018-03-06T14:34:34","date_gmt":"2018-03-06T20:34:34","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5291"},"modified":"2018-03-06T14:34:34","modified_gmt":"2018-03-06T20:34:34","slug":"marathon-training-week-of-34","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5291","title":{"rendered":"Marathon Training week of 3\/4"},"content":{"rendered":"<p><strong><u>Sunday<br \/>\n<\/u><\/strong>Run 10K<\/p>\n<p><strong><u>Monday<br \/>\n<\/u>Short Interval:<\/strong><br \/>\n8 x :40 sprints; rest 1:20<\/p>\n<p><strong>WOD<\/strong>: 10 RFT:<br \/>\n2 deadlifts (115\/85)<br \/>\n3 hang power cleans (115\/85)<br \/>\n4 push press (115\/85)<br \/>\n*10min cap<!--more--><\/p>\n<p><strong><u>Tuesday<br \/>\n<\/u><\/strong>10,9,8\u2026.1<br \/>\nKB Swing<br \/>\nGoblet squat<br \/>\nRing Rows (feet parallel with rings)<\/p>\n<p><strong><u>Wednesday<\/u><br \/>\nLong Interval:<br \/>\n<\/strong>8 x 400m; 1:1 work : rest<\/p>\n<p><strong><u>Thursday<br \/>\n<\/u>WOD<\/strong>: 6RFT<br \/>\n5 muscle-ups (or 3 pull-ups\/dips for each muscle-up)<br \/>\n21 double-unders<br \/>\n*8min cap<\/p>\n<p><strong><u>Friday<br \/>\n<\/u><\/strong>12 min EMOM:<br \/>\n2 Front Squats @ 65% of 1RM<\/p>\n<div id=\"iLikeThis-5291\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5291);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday Run 10K Monday Short Interval: 8 x :40 sprints; rest 1:20 WOD: 10 RFT: 2 deadlifts (115\/85) 3 hang power cleans (115\/85) 4 push press (115\/85) *10min cap 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-5291","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5291","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=5291"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5291\/revisions"}],"predecessor-version":[{"id":5292,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5291\/revisions\/5292"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}