{"id":5503,"date":"2019-05-03T10:56:02","date_gmt":"2019-05-03T15:56:02","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5503"},"modified":"2019-09-18T10:13:40","modified_gmt":"2019-09-18T15:13:40","slug":"ac-pe-week-319","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5503","title":{"rendered":"AC PE Week 3\/19"},"content":{"rendered":"

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

Tuesday<\/u><\/strong>
\n3:10-3:25- Warm-up\/pull-up practice
\n3:30-3:45-WOD<\/strong>:\u00a0Open 19.4
\nFor total time:
\n3 rounds of:
\n10 snatches (95\/65), (65\/45)
\n12 bar-facing burpees
\nRest 3 minutes
\nThen, 3 rounds of:
\n10 bar muscle-ups (pull-ups)
\n12 bar-facing burpees
\n3:50-4:00- 3 rounds for quality of:
\n15s closed plank hold
\n15 right side plank reach-throughs
\n15s open plank hold
\n15 left side plank reach-throughs
\n3:55-4:05- Shoulder Mobility
\n
\nThursday<\/u><\/strong>
\n3:10-3:20- Wam-up, running drills
\n3:20-3:35- 10x :30 running, :60 rest until form or pace deteriorates
\n3:40-3:55-WOD<\/strong>: 100 wall balls for time (20\/14)
\n3:55-4:05- Hip\/Back Mobility
\n
\nAdvanced class:<\/strong>
\nTuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nSquat 3-3-3-ME @ 60-70-75-85%
\nEMOM 10 min: 4 reps @ 60%
\nWOD<\/strong>: Open 19.4
\nFor total time:
\n3 rounds of:
\n10 snatches (95\/65), (65\/45)
\n12 bar-facing burpees
\nRest 3 minutes
\nThen, 3 rounds of:
\n10 bar muscle-ups (pull-ups)
\n12 bar-facing burpees<\/p>\n

Thursday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nBench 3-3-3-ME @ 60-70-75-85%
\nEMOM 10 min: 4 reps @ 60%
\nWOD<\/strong>: \u201cGrace\u201d
\nFor time:
\n30 clean and jerks (135\/95)
\n
\nFriday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeadlift 3-3-3-ME @ 60-70-75-85%
\nEMOM 10 min: 4 reps @ 60%<\/p>\n

Gymnastic Strength<\/u><\/strong>:<\/u>
\nTuesday<\/strong>
\nSkill<\/u>:<\/u>Bar muscle-up practice
\n4 rounds of 5 kip swings (focus on less is more; tight & controlled shapes; tension = power = efficiency)
\nWorkout<\/u>: 4 rounds, unbroken, resting 30sec after each round:<\/p>\n

Beginner<\/strong>
\n5 sec hollow hold
\n5 sec hollow rock
\n5 v-ups
\n5 sec hollow hold<\/p>\n

Intermediate<\/strong>
\n7 sec hollow hold
\n7 sec hollow rock
\n7 v-ups
\n7 sec hollow hold<\/p>\n

Advanced<\/strong>
\n10 sec hollow hold
\n10 sec hollow rock
\n10 v-ups
\n10 sec hollow hold<\/p>\n

Thursday<\/u><\/strong>:<\/u>
\nSkill<\/u>: 3 rounds for quality of:
\n15s closed plank hold
\n15 right side plank reach-throughs
\n15s open plank hold
\n15 left side plank reach-throughs
\nWorkout<\/u>:
\nAccumulate 5:00 of handstands (or 5x max effort hold, resting 30s after each)
\nAccumulate 5:00 of L-sit hold (or 5x max effort, resting 30s after each)
\nAccumulate 2:30 of both left and right back scale (or 3x max effort)<\/p>\n

Friday<\/u><\/strong>:<\/u>
\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.<\/p>\n

Push-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<\/p>\n

Squat<\/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
\n
\nDip:<\/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

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

Standard Class: Tuesday 3:10-3:25- Warm-up\/pull-up practice 3:30-3:45-WOD:\u00a0Open 19.4 For total time: 3 rounds of: 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-5503","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\/5503","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=5503"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5503\/revisions"}],"predecessor-version":[{"id":5504,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5503\/revisions\/5504"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}