{"id":5571,"date":"2019-12-09T12:00:22","date_gmt":"2019-12-09T18:00:22","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5571"},"modified":"2019-12-09T09:56:06","modified_gmt":"2019-12-09T15:56:06","slug":"pe-week-of-129","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5571","title":{"rendered":"PE week of 12\/9"},"content":{"rendered":"<p><strong>Monday 12\/9&#8211; Women<\/strong><\/p>\n<p><strong>Skill Practice: <\/strong>10 minutes<\/p>\n<p><strong>12 min. to find 5RM back squat<\/strong><\/p>\n<p><strong>\u00a0<\/strong><strong>WOD: 10m shuttle sprints<\/strong><\/p>\n<p>Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.<\/p>\n<p><strong>Mobility: <\/strong>10 min squat archetype<\/p>\n<p><strong>Monday 12\/9 &#8212; Men<br \/>\n<\/strong>Squat EMOM for 10 min: 3@75 of 5RM [15 min.]<br \/>\nPress EMOM for 10 min: 3@75 of 5RM [13 min.]<br \/>\nDimmel deadlift: 10-10-10; superset w\/ wide grip pull-up: 7-7-7 [10 min.]<br \/>\n9 rounds for distance: Run 15 sec; rest 45 sec. [12 min.]<!--more--><\/p>\n<p><strong>Wednesday 12\/11 &#8211; Women<br \/>\n<\/strong><strong>Skill Practice: <\/strong>10 minutes<\/p>\n<p><strong>12 min. to find 5RM deadlift<\/strong><\/p>\n<p><strong>WOD: <\/strong>Complete as many rounds as possible in 20 mins of:<br \/>\n400m run<br \/>\n20 AbMat Sit-ups<br \/>\n20 Air Squats<\/p>\n<p><strong>Mobility: <\/strong>10 min deadlift archetype<strong>\u00a0<\/strong><\/p>\n<p><strong>Wednesday 12\/11 \u2013 Men<br \/>\n<\/strong>Weigh in<br \/>\nBench press: 12 min EMOM: 3@75% of 5RM [20 min.]<br \/>\nPlyometric push-ups: 15-15-15; superset w\/ Plate jumps: 12-12-12 [10 min.]<br \/>\nDeadlift: 5 [10 min.]<br \/>\n9 rounds for distance: Run 12 sec; rest 48 sec. [12 min.]<\/p>\n<p><strong>Out of Class &#8211; Women<br \/>\n<\/strong>40 Cal Row<br \/>\n100ft Single Arm Kettlebell Overhead Walking Lunge (53\/35lbs)<strong>\u00a0<\/strong><\/p>\n<p><strong>Friday 12\/13 &#8212; Men<br \/>\n<\/strong>Practice for how powerlifting meet will go<br \/>\nSports\u2014rest of class<\/p>\n<div id=\"iLikeThis-5571\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5571);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Monday 12\/9&#8211; Women Skill Practice: 10 minutes 12 min. to find 5RM back squat \u00a0WOD: 10m shuttle sprints Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue [&hellip;]<\/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],"tags":[],"class_list":["post-5571","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5571","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=5571"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5571\/revisions"}],"predecessor-version":[{"id":5572,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5571\/revisions\/5572"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5571"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}