{"id":5507,"date":"2019-05-03T11:08:13","date_gmt":"2019-05-03T16:08:13","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5507"},"modified":"2019-09-18T10:13:24","modified_gmt":"2019-09-18T15:13:24","slug":"ac-pe-week-326","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5507","title":{"rendered":"AC PE Week 3\/26"},"content":{"rendered":"

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

Tuesday<\/u><\/strong>
\n3:10-3:25- Warm-up\/pull-up practice
\n3:30-3:50-WOD<\/strong>: Open 19.5
\nFor time:
\n33-27-21-15-9 reps of:
\nThrusters (95\/65) (65\/45)
\nChest-to-bar pull-ups (jumping pull-ups)
\n*20:00 time cap
\n3:50-3:55- 4 rounds, unbroken:
\n5s hollow hold
\n5s hollow rock
\n5 v-ups
\n*rest 30s after each round
\n4:00-4:05- Shoulder Mobility<\/p>\n

Thursday<\/u><\/strong>
\n3:10-3:20- Warm-up\/double-under practice
\n3:20-3:35- \u201cRowling\u201d game
\n3:40-3:55-WOD<\/strong>: \u201cAnnie\u201d
\nFor time:
\n50-40-30-20-10 reps of:
\nDouble-unders
\nSit-ups
\n3:55-4:05- Hip\/Back Mobility<\/p>\n

Advanced class:<\/strong>
\nTuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nSquat 2-2-2-ME @ 70-80-85-90%
\nWOD<\/strong>: Open 19.5
\nFor time:
\n33-27-21-15-9 reps of:
\nThrusters (95\/65) (65\/45)
\nChest-to-bar pull-ups (jumping pull-ups)
\n*20:00 time cap
\n
\nThursday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nBench 2-2-2-ME @ 70-80-85-90%
\nWOD<\/strong>: \u201cAnnie\u201d
\nFor time:
\n50-40-30-20-10 reps of:
\nDouble-unders
\nSit-ups<\/p>\n

Friday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeadlift 2-2-2-ME @ 70-80-85-90%<\/p>\n

Gymnastic Strength<\/u><\/strong>:<\/u>
\nTuesday <\/strong>(Complete 19.5 during first half of class)
\nSkill<\/u>:<\/u>Arch hold\/Arch rock (accumulate 1:00 arch hold and 1:00 arch rock)
\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<\/p>\n

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

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

Thursday<\/u><\/strong>:<\/u>
\nSkill<\/u>:<\/u>5 rounds of 4 second ring row (4s up, 4s hold, 4s down, 4s hold)
\nWorkout<\/u>: 3 rounds for quality:<\/p>\n

Beginner<\/strong>
\n7 bench dips
\n20s hold in top of dip
\n7 push-ups
\n20s hold in bottom of dip<\/p>\n

Intermediate<\/strong>
\n10 ring dips
\n30s hold in top of dip
\n10 push-ups
\n30s hold in bottom of dip<\/p>\n

Advanced<\/strong>
\n12 ring dips
\n40s hold in top of dip
\n12 push-ups
\n40s hold in bottom of dip<\/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

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

Standard Class: Tuesday 3:10-3:25- Warm-up\/pull-up practice 3:30-3:50-WOD: Open 19.5 For time: 33-27-21-15-9 reps of: Thrusters (95\/65) (65\/45) Chest-to-bar pull-ups (jumping pull-ups) 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],"tags":[],"class_list":["post-5507","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-gymnastics"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5507","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=5507"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5507\/revisions"}],"predecessor-version":[{"id":5508,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5507\/revisions\/5508"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5507"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5507"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}