{"id":5491,"date":"2019-05-03T10:24:40","date_gmt":"2019-05-03T15:24:40","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5491"},"modified":"2019-09-18T10:14:18","modified_gmt":"2019-09-18T15:14:18","slug":"ac-pe-week-3","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5491","title":{"rendered":"AC PE Week 3\/5"},"content":{"rendered":"

Standard Class:<\/strong>
\n
\nTuesday<\/u><\/strong>
\n3:10-3:20- Wam-up
\n3:20-3:25- Handstand practice
\n3:35-3:50-WOD<\/strong>:\u00a012 min AMRAP
\n3 pull-ups
\n6 push-ups
\n9 squats
\n3:50-4:00- shoulder accessory exercises
\n3:55-4:05- Shoulder Mobility
\n
\nThursday<\/u><\/strong>
\n3:10-3:15- Warm-up
\n3:15-3:25- Skill Practice
\n3:30-3:50-20 min AMRAP of:
\n8 hanging knee-raises
\n10 dumbbell hang clean and jerks (50\/35)
\n200m run
\n3:55-4:05- Midline work
\n3 rounds for quality:
\n10 hollow rocks
\n10 v-ups
\n10 tuck-ups
\n10sec hollow hold
\n
\nAdvanced class:<\/strong>
\n
\nTuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nSquat 1-1-1ME @ 80-90-95-100%
\nEMOM 10 min: 2 reps @ 80%
\nWOD<\/strong>: 19.2:
\n8 min AMRAP + bonus time:
\n25 toes-to-bars
\n50 double-unders
\n15 squat cleans (135\/85)
\n25 toes-to-bar
\n50 double-unders
\n13 squat cleans (185\/115)
\n*Time extends 4 min each time round is completed.\u00a0Reps decrease, load increases
\nRd. 3- 11 cleans (225\/145)
\nRd. 4-\u00a0 9 cleans (275\/175)
\nRd. 5-\u00a0 7 cleans (315\/205)
\n*Scaled: hanging knee raises & single-unders
\nCleans for men: 95, 115, 135, 155, 185
\nCleans for women: 55, 75, 95, 115, 135<\/p>\n

Thursday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nBench 1-1-1ME @ 80-90-95-100%
\nEMOM 10 min: 2 reps @ 80%
\nWOD<\/strong>: \u201cNancy\u201d
\n5 rounds for time of:
\n400 meter Run
\n15 Overhead Squats (95\/65)<\/p>\n

Friday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeadlift 1-1-1ME @ 80-90-95-100%
\nEMOM 10 min: 2 reps @ 80%<\/p>\n

Gymnastic Strength<\/u><\/strong>:<\/u><\/p>\n

Tuesday<\/strong>
\nSkill<\/u>: 10 skin the cats
\nGWOD<\/u>: Assess which progression of each exercise is challenging for you, but still possible. Perform these progressions with a brief rest between sets in order to maintain movement standards throughout. \u00a0When all sets of a given exercise are complete, move on to the next exercise.
\n
\nPush-up<\/strong>:
\nKnee push-up 3×20
\nPush-up 4×20
\nDiamond push-up 4×15
\nArcher push-up 4×10
\nOne arm straddle push-up 4×8
\nOne arm push-up 4×8
\n
\nSquat<\/strong>:
\nSquat 4×20
\nClose squat 4×20
\nAssisted Pistol Squat 4×15
\nPistol squat 4×10<\/p>\n

Handstand:<\/strong>
\nIncline pike push-up 4×15
\nPike push-up 4×15
\nDecline pike push-up 4×15
\nNegative handstand push-up 4×10
\nHandstand push-up 4×10<\/p>\n

Toe-to-bar:<\/strong>
\nLying leg raise 4×15
\nKnee raise on dip bar 4×15
\nLeg raise on dip bar 4×15
\nKnees to elbow 4×15
\nToes to bar 4×10
\nOne arm knees to elbow 4×10
\nOne arm toes to bar 4×8<\/p>\n

Pull-up:<\/strong>
\nRing Rows 3×15
\nPull-up hold 2x15s
\nPull-up 4×15
\nAssisted one arm chin-up 4×8
\nNegative one arm pull-up 3×5
\nArcher pull-up 3×5
\nOne arm pull-up 3×5<\/p>\n

Dip:<\/strong>
\nBench dip 4×25
\nAssisted dip 4×20
\nDip 4×15
\nBent knees L-sit dip 4×12
\nL-sit dip 4×12
\nRussian dips 3×1<\/p>\n

Thursday<\/u><\/strong>:<\/u>
\nSkill<\/u>: Muscle-up progressions
\nWorkout<\/u>: 4 rounds, 1 min rest b\/w rounds
\n
\nBeginner<\/strong>
\n4 wide, shoulder and close grip chin-ups
\n10 knees to elbow
\n4 chin-ups (wide, shoulder, close)
\n8 Tuck front lever raises
\n8 pull-ups<\/p>\n

Intermediate<\/strong>
\n8 Chin up Grip Head Bangers
\n6 Windshield Wipers
\n8 One Arm Pull ups
\n15 Hanging Corner Raises
\n12 Inverted Row Pull ups
\n10 L-Sit Pull ups<\/p>\n

Advanced<\/strong>
\n10 Archer\/Typewriter Pull ups
\n10 Windshield Wipers
\n5 Muscle ups
\n20 Hanging Corner Raises
\n12 One Arm Pull ups
\n15 Pull up Grip Head Bangers<\/p>\n

Friday<\/u><\/strong>:<\/u>
\nSkill<\/u>:<\/u>Kip swing
\nWorkout<\/u>: 4 rounds, 1 min rest b\/w rounds
\n
\nBeginner<\/strong>
\n10 Knee Raises (Dip Bars)
\n25s Plank Open and Closed
\n20 Bicycle Crunches
\n10 Hanging Bar Crunches
\n10 Knees to Elbow<\/p>\n

Intermediate<\/strong>
\n40s Boat Hold
\n40 Lying Leg Raises
\n14 Knee Raises (Dip Bars)
\n14 Hanging Bar Crunches
\n40s Plank In and Outs
\n6 Windshield Wipers<\/p>\n

Advanced<\/strong>
\n20 Bar Crunches (Dip Bars)
\n20 Lying Toe Touches
\n20 Toes to Bar
\n30s Hanging L-Sit Hold
\n45s Plank Open and Closed
\n15 Upside Down Deadlift
\n20 V-ups<\/p>\n

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

Standard Class: Tuesday 3:10-3:20- Wam-up 3:20-3:25- Handstand practice 3:35-3:50-WOD:\u00a012 min AMRAP 3 pull-ups 6 push-ups 9 squats 3:50-4:00- shoulder accessory exercises 3:55-4:05- Shoulder Mobility 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":[5,4,10,7,9],"tags":[],"class_list":["post-5491","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-your-wods","category-gymnastics","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5491","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=5491"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5491\/revisions"}],"predecessor-version":[{"id":5498,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5491\/revisions\/5498"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}