{"id":5511,"date":"2019-05-03T13:38:22","date_gmt":"2019-05-03T18:38:22","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5511"},"modified":"2019-09-18T10:13:06","modified_gmt":"2019-09-18T15:13:06","slug":"ac-pe-week-43","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5511","title":{"rendered":"AC PE Week 4\/2"},"content":{"rendered":"

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

Tuesday<\/u><\/strong>
\n3:10-3:15- Warm-up
\n3:15-3:25- Squat clean practice
\n3:30-3:55-WOD<\/strong>: Partner \u201cBadger\u201d
\n3 rounds for time of:
\n30 squat cleans (95\/65)
\n30 pull-ups
\n800m run
\n*Each Partner must contribute to clean and pull-ups. Only 1 athlete works at a time.\u00a0 Both partners run 800m together
\n4:00-4:05- Shoulder Mobility<\/p>\n

Thursday<\/u><\/strong>
\n3:10-3:20- Warm-up\/double-under practice
\n3:20-3:35- Shoulder Press: 5-3-1-1-1
\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
\n
\nAdvanced class:<\/strong>
\nTuesday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nSquat 1-1-1ME @ 80-90-95-100%
\nWOD<\/strong>: \u201cElizabeth\u201d
\nFor time:
\n21-15-9 reps of:
\nSquat cleans (135\/95)
\nRing dips<\/p>\n

Thursday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nBench 1-1-1ME @ 80-90-95-100%
\nWOD<\/strong>: \u201cCindy\u201d
\n20 min. AMRAP
\n5 pull-ups
\n10 push-ups
\n15 squats
\nOR
\n\u201cMary\u201d
\n5 HSPU
\n10 pistols
\n15 pull-ups<\/p>\n

Friday<\/u><\/strong>
\nBarbell Strength<\/u><\/strong>:<\/u>
\nDeadlift 1-1-1ME @ 80-90-95-100%
\n
\nGymnastic Strength<\/u><\/strong>:<\/u>
\nTuesday <\/strong>Skill<\/u>:<\/u>Hollow Work
\n*With a partner, complete 2-3 sets of 3-5 lifts of plank to handstand (focus on pressing through the ground, squeeze belly, quads and glutes to prevent breaking at the hip)
\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>(Complete \u201cCindy\u201d or \u201cMary\u201d during first half of class)
\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 min. handstand practice
\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 3:10-3:15- Warm-up 3:15-3:25- Squat clean practice 3:30-3:55-WOD: Partner \u201cBadger\u201d 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],"tags":[],"class_list":["post-5511","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-your-wods","category-gymnastics"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5511","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=5511"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5511\/revisions"}],"predecessor-version":[{"id":5515,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5511\/revisions\/5515"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}