{"id":5466,"date":"2019-05-01T16:53:46","date_gmt":"2019-05-01T21:53:46","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5466"},"modified":"2019-09-18T10:15:48","modified_gmt":"2019-09-18T15:15:48","slug":"ac-pe-week-25","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5466","title":{"rendered":"AC PE Week 2\/5"},"content":{"rendered":"

Standard Class:<\/strong><\/p>\n

Tuesday<\/u><\/strong>
\n3:10-3:15- Kettlebell tap race
\n3:15-3:25- 10 min EMOM:
\n2 clean and jerks
\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. Thisis 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<\/strong>WOD<\/strong>:
\nWith a partner, as many reps as possible in 12 min of:
\nOne arm alternating kettlebell clean and jerks (53\/35)
\n200m run
\n*Partner A performs KB clean & jerks while partner B runs; score= total number of clean and jerks<\/p>\n

Thursday<\/u><\/strong>
\n3:10-3:20- CrossFit Dodgeball
\n3:20-3:25- Double-under practice
\n3:25-3:50-
\nWOD:<\/strong>15 min AMRAP
\n250 m run
\n25 double-unders
\n1 rope climb (sub: 5 strict ring rows)
\n3:55-4:05- Hip Mobility<\/p>\n

Tuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nSquat 1-1-1ME @ 80-90-95-100%
\nEMOM 15 min: 2 reps @ 80%
\n
\nGymnastic Strength<\/u><\/strong>:<\/u>
\nPike<\/a>to handstand practice
\n-Practice box assisted pike handstand walks<\/a>
\n-Practice pike from box to handstand freestanding handstand w\/ spotter
\nGWOD: <\/strong>2 rounds of:
\n12 pull-ups
\n10 toe-to-bar, lower to L-sit<\/a>(pause for 1 sec)
\n10 windshield wipers
\n15s L-sit hold<\/p>\n

Scaled version:
\n8 pull-ups
\n8 K2E, lower to tuck (pause for 1 sec)
\n8 windshield wipers
\n15s L-sit progression hold
\nWOD<\/strong>:
\n15 min AMRAP
\n250 m run
\n50 double-unders
\n5 deadlifts (225\/155)<\/p>\n

Thursday<\/u><\/strong>:<\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nBench 1-1-1ME @ 80-90-95-100%
\nEMOM 15 min: 2 reps @ 80%<\/p>\n

Gymnastic Strength<\/u><\/strong>:<\/u>
\nAccumulate 1 min of ring support holds<\/a>
\nAccumulate 10 reps of low ring arm extensions<\/a>
\nGWOD: <\/strong>straddle L-sit & push-up
\n2 rounds of:
\n15 push-ups
\n10 L-sit dips
\n15 oblique raises
\n15 diamond push-ups
\n15s straddle L-sit hold<\/p>\n

Scaled version:
\n10 push-ups
\n7 L-sit dips
\n10 oblique raises
\n10 diamond push-ups
\n15s straddle L-sit progression hold<\/p>\n

WOD<\/strong>:
\n12-9-6 reps of:
\nHang squat cleans (155\/95)
\nBurpee bar muscle-ups (sub: burpee pull-ups)<\/p>\n

Friday<\/u><\/strong>:
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeadlift 1-1-1ME @ 80-90-95-100%
\nEMOM 15 min: 2 reps @ 80%<\/p>\n

Gymnastic Strength<\/u><\/strong>:<\/u>
\nPracticeBasic swing towel drill<\/a>
\nGWOD: <\/strong>2 rounds for quality of:
\n25 push-ups
\n25 hollow rocks
\n25 ring rows
\n25 v-ups
\n*Mobility work: partner shoulder stretches<\/a><\/p>\n

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

Standard Class: Tuesday 3:10-3:15- Kettlebell tap race 3:15-3:25- 10 min EMOM: 2 clean and jerks 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":[5,4,7,9],"tags":[],"class_list":["post-5466","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\/5466","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=5466"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5466\/revisions"}],"predecessor-version":[{"id":5467,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5466\/revisions\/5467"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5466"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5466"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}