{"id":5303,"date":"2018-03-16T17:00:51","date_gmt":"2018-03-16T22:00:51","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5303"},"modified":"2018-03-16T09:55:52","modified_gmt":"2018-03-16T14:55:52","slug":"marathon-training-week-of-318","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5303","title":{"rendered":"Marathon Training week of 3\/18"},"content":{"rendered":"<p><strong><u>Sunday<br \/>\n<\/u><\/strong>Run 10k @85% PR<\/p>\n<p><strong><u>Monday<br \/>\n<\/u>Short Interval:<br \/>\n<\/strong>8 rounds<br \/>\n:45 hill sprints; rest 2:30m<!--more--><\/p>\n<p><strong>WOD<\/strong>:<br \/>\n100-80-60-40-20 DU\u2019s<br \/>\n25-10-15-10-5 Ring Dips<br \/>\n*Alternate DU\u2019s &amp; Dips<\/p>\n<p><strong><u>Tuesday<br \/>\n<\/u><\/strong>5 rounds for time of:<br \/>\n5 Power cleans (135\/85)<br \/>\n10 Front squats (135\/85)<br \/>\n5 Jerk (135\/85)<br \/>\n20 Pull-ups<br \/>\n*rest 1:30 after each round<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>Wednesday<\/u><\/strong><\/p>\n<p><strong>Long Interval:<br \/>\n<\/strong>4 Rounds:<br \/>\n400m &lt; Mile PR pace<br \/>\n200m jog recovery<br \/>\n300m @ 75%<br \/>\n100m sprint<br \/>\n300m @ 75%<br \/>\n100m sprint<\/p>\n<p>Rest 3:00 after each round<\/p>\n<p><strong><u>Thursday<br \/>\n<\/u><\/strong>For Time:<br \/>\n800m Run<br \/>\n40 DB <a href=\"https:\/\/www.youtube.com\/watch?v=PJpTBj4ilZw\">Renegade Rows<\/a> (40\/25)<br \/>\n120 med ball sit-ups<br \/>\n40 Renegade Rows (20\/14)<br \/>\n800m Run<\/p>\n<p><strong><u>Friday<br \/>\n<\/u><\/strong>5&#215;3 Bench Press @ 60% 1RM<br \/>\nMove weight fast!<\/p>\n<div id=\"iLikeThis-5303\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5303);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday Run 10k @85% PR Monday Short Interval: 8 rounds :45 hill sprints; rest 2:30m 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-5303","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5303","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=5303"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5303\/revisions"}],"predecessor-version":[{"id":5307,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5303\/revisions\/5307"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5303"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5303"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}