{"id":5520,"date":"2019-05-03T14:19:50","date_gmt":"2019-05-03T19:19:50","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5520"},"modified":"2019-09-18T10:12:23","modified_gmt":"2019-09-18T15:12:23","slug":"pe-week-416","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5520","title":{"rendered":"PE Week 4\/16"},"content":{"rendered":"<p><strong>Standard Class:<\/strong><\/p>\n<p><strong><u>Tuesday<\/u><\/strong><br \/>\n3:10-3:15- Warm-up<br \/>\n3:20-3:40- Back squat:<br \/>\n2 Minutes max reps at 85%<br \/>\n4 Minutes rest<br \/>\n2 Minutes max reps at 70%<br \/>\n4 Minutes rest<br \/>\n2 Minutes max reps at 55%<!--more--><br \/>\n3:45-3:55-<strong>WOD<\/strong>: 2 sets:<br \/>\n4 min at easy pace, 20 sec fast pace, 20 sec faster pace, 20 sec fastest pace<br \/>\n*No rest b\/w reps or sets<br \/>\n3:55-4:05- 200 m farmers carry (53\/35)<\/p>\n<p><strong><u>Thursday<\/u><\/strong><br \/>\nNo Class<\/p>\n<p><strong>Advanced class:<\/strong><\/p>\n<p><strong><u>Tuesday<\/u><\/strong><br \/>\n<strong><u>Barbell Strength<\/u><\/strong><u>:<\/u><br \/>\n3:10-3:20-Warm-up<br \/>\n3:20-4:00<strong>&#8211; WOD<\/strong>: \u201cJenkins\u201d<br \/>\nAMRAP (with a Partner) in 40 minutes<br \/>\n50 Burpees<br \/>\n400 meter Run<br \/>\n50 Kettlebell Swings (24\/16 kg)<br \/>\n400 meter Run<br \/>\n50 Pull-Ups<br \/>\n400 meter Run<br \/>\n50 Push-Ups<br \/>\n400 meter Run<br \/>\n*Split work between partners as needed. Run together.<br \/>\n<strong><u><br \/>\nThursday<\/u><\/strong><br \/>\n<strong><u>Barbell Strength<\/u><\/strong><u>:<\/u><\/p>\n<p>No Class<\/p>\n<p><strong><u>Gymnastic Strength<\/u><\/strong><u>:<\/u><br \/>\n3:10-3:20-Warm-up<br \/>\n3:20-4:00<strong>&#8211; WOD<\/strong>: \u201cJenkins\u201d<br \/>\nAMRAP (with a Partner) in 40 minutes<br \/>\n50 Burpees<br \/>\n400 meter Run<br \/>\n50 Kettlebell Swings (24\/16 kg)<br \/>\n400 meter Run<br \/>\n50 Pull-Ups<br \/>\n400 meter Run<br \/>\n50 Push-Ups<br \/>\n400 meter Run<br \/>\n*Split work between partners as needed. Run together.<\/p>\n<p><strong><u>Thursday<\/u><\/strong><u>:<\/u><br \/>\nNo Class<\/p>\n<div id=\"iLikeThis-5520\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5520);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Standard Class: Tuesday 3:10-3:15- Warm-up 3:20-3:40- Back squat: 2 Minutes max reps at 85% 4 Minutes rest 2 Minutes max reps at 70% 4 Minutes rest 2 Minutes max reps at 55% 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-5520","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\/5520","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=5520"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5520\/revisions"}],"predecessor-version":[{"id":5522,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5520\/revisions\/5522"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5520"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}