{"id":5457,"date":"2019-05-01T16:29:15","date_gmt":"2019-05-01T21:29:15","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5457"},"modified":"2019-09-18T10:16:08","modified_gmt":"2019-09-18T15:16:08","slug":"ac-pe-week-129","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5457","title":{"rendered":"AC PE Week 1\/29"},"content":{"rendered":"

Standard Class Tuesday<\/u><\/strong>
\n3:10-3:15- Kettlebell tap
\n3:15-3:25- 10 min EMOM:
\n2 power cleans
\n*After a solid warm-up begin to add weight to the barbell and get a sense of what your first “working set” will be”. A “working set” is a set that actually counts as one of your lifts for today. Your warm-up sets do not count. This is also a great day to focus on your technique during what time is left in each minute. Pay attention to how the previous lift felt and intentionally improve your next lift.\u00a0 You can creep up in loading over the course of the 10 minutes or you can try to hold a certain loading across all sets.
\n3:25-3:50- Partner WOD: 15 min. AMRAP
\n6 partner-assisted pull-ups, C2B pull-ups or bar muscle-ups (switch roles each round; each do hardest variation you can)
\n50 ft kettlebell walking lunge partner A
\n6 hang power cleans (95\/55) one after the other
\n50 ft kettlebell walking lunge partner B
\n*Half start on the power cleans, half on the pull-ups.
\n<\/u><\/p>\n

<\/p>\n

Standard Class Thursday<\/u><\/strong>:<\/strong>
\n3:10-3:20- CrossFit Dodgeball
\n3:20-3:25- Double-under practice
\n3:25-3:50-\u00a0 8 x 200m
\n*Rest 2:00 between efforts
\n3:55-4:05- Hip Mobility<\/p>\n

Tuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nSquat 2-2-2-ME @ 70-80-85-90%
\nThen:
\nEMOM 12 minutes: 3 reps @ 70%
\nGymnastic Strength<\/u><\/strong>:<\/u>
\nGo over progressions and spotting for skin-the-cat and back lever hold<\/p>\n

GWOD: <\/strong>Back Lever & Row
\n2 rounds of:
\n15 ring rows<\/a>
\n10 skin-the-cats<\/a>
\n10 ring rows elevated
\n10 inverted chin ups on rings<\/a>
\n10s back lever hold<\/a><\/p>\n

Scaled version:
\n2 rounds of:
\n10 ring rows
\n7 skin-the-cat w\/ spotters <\/a>
\n7 ring rows elevated
\n7 inverted chin-ups on rings
\n10s tuck back lever hold<\/p>\n

\u00a0<\/strong>WOD<\/strong>:
\n12 min AMRAP of:
\n6 hang power cleans (115\/75)
\n50 ft kettlebell walking lunge (53\/35)
\n6 chest-to-bar pull-ups<\/p>\n

Thursday<\/u><\/strong>:<\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nBench 2-2-2-ME @ 70-80-85-90%
\nThen:
\nEMOM 12 minutes: 3 reps @ 70%<\/p>\n

Gymnastic Strength<\/u><\/strong>:<\/u>
\nGo over progressions and spotting for front lever hold and L-sit to shoulder stand<\/p>\n

GWOD: <\/strong>Front Lever & HSPU
\n2 rounds of:
\n5 HSPU
\n10 skin-the-cats<\/a>
\n5 HSPU
\n5 ring L-sit to shoulder stand<\/a>
\n10s front lever hold<\/a><\/p>\n

Scaled version:
\n2 rounds of:
\n5 HSPU w\/ feet elevated on box
\n7 skin-the-cats
\n5 HSPU w\/ feet elevated on box
\n3 L-sit to shoulder stand w\/ spotter
\n10s front lever progression hold<\/p>\n

WOD<\/strong>:
\n9-15-21 reps, for time of:
\nbar facing burpee
\noverhead squat (95\/65) (intermediate: 65\/45)<\/p>\n

Friday<\/u><\/strong>:
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeadlift 2-2-2-ME @ 70-80-85-90%
\nThen:
\nEMOM 12 minutes: 3 reps @ 70%<\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

Standard Class Tuesday 3:10-3:15- Kettlebell tap 3:15-3:25- 10 min EMOM: 2 power cleans *After a solid warm-up begin to add weight to the barbell and get a sense of what your first “working set” will be”. A “working set” is a set that actually counts as one of your lifts for today. Your warm-up sets […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,7,9],"tags":[],"class_list":["post-5457","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-gymnastics","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5457","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=5457"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5457\/revisions"}],"predecessor-version":[{"id":5463,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5457\/revisions\/5463"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}