{"id":5591,"date":"2020-01-13T15:36:50","date_gmt":"2020-01-13T21:36:50","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5591"},"modified":"2020-01-13T15:44:41","modified_gmt":"2020-01-13T21:44:41","slug":"ac-pe-week-of-113","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5591","title":{"rendered":"AC PE week of 1\/13"},"content":{"rendered":"

Standard Class Monday<\/u><\/strong><\/p>\n

3:10-3:20- Toe-touch game
\n3:20-3:25- Instruct plank
\n3:25-3:50- Partner WOD:
\n20-minute EMOM:
\n5 thrusters (95\/45)
\n5 burpees over the bar
\n*Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, the partner performing the reps must wait until the plank is established again.\u00a0 Switch every minute.
\n3:55-4:05- Hip Mobility<\/p>\n

\u00a0<\/u>Standard Class Wednesday<\/u><\/strong>:
\n<\/strong>3:10-3:15- Funnel Tag
\n3:15-3:25- Practice Full clean with PVC
\n3:25-3:50- WOD:
\n5 rounds for time of:
\n400m run
\n10 Medicine Ball Cleans (20\/14)
\n10 Push-ups
\n3:55-4:05- Shoulder Mobility<\/p>\n

\u00a0<\/strong><\/p>\n

Monday<\/u><\/strong><\/p>\n

Barbell Strength<\/u><\/strong>:
\n<\/u>Squat EMOM 12 minutes: 3 reps @ 70%<\/p>\n

\u00a0<\/u><\/strong><\/p>\n

Gymnastic Strength<\/u><\/strong>:
\n<\/u>Front uprise drill on boxes
\n3 hollow rocks followed by push on box to stand.<\/p>\n

*maintain hollow body with straight legs, chest lifted up and open; should feel like your weight is pulling you forward, not.\u00a0 If you finish with chest down, it\u2019s an indication you need to drive heels harder.<\/p>\n

\u00a0<\/strong><\/p>\n

GWOD: <\/strong>2 rounds of:
\n15 pull-ups
\n10 toes-to-bar
\n10 windshield wipers
\n10 wide grip pull-ups
\n15s L-sit hold
\nScaled version:\\
\n10 pull-ups
\n10 knees-to-elbows
\n7 windshield wipers
\n5 wide grip pull-ups
\n15s L-sit progression hold<\/p>\n

\u00a0<\/strong>\u00a0<\/strong><\/p>\n

WOD<\/strong>:
\n7 min AMRAP ascending ladder
\n2 front squats (135\/75)
\n2 burpees over the bar
\n4 front squats
\n4 burpees over the bar
\n6 front squats
\n6 burpees over the bar
\n8 front squats
\n8 burpees over the part
\nEtc\u2026 until 7 minutes is up<\/p>\n

 <\/p>\n

Wednesday<\/u><\/strong>:<\/strong><\/p>\n

Olympic Lifting<\/u><\/strong>:
\n<\/u>2 sets of Burgener warm up
\n1 set with PVC, 1 set with light barbell
\nPause snatch pull: 1-1-1<\/p>\n

*use heaviest weight as possible for each set)<\/p>\n

*Pause at each position on ascent and descent for 3 secs (1in off the floor, below the knees, above the knees, mid thigh and power position<\/p>\n

\u00a0<\/u><\/strong><\/p>\n

Gymnastic Strength<\/u><\/strong>:<\/u><\/p>\n

Front uprise drill on bar
\nAccumulate 25 swings on the bar.
\n*maintain hollow body with straight legs; bring toes in line with shoulders<\/p>\n

\u00a0<\/strong><\/p>\n

WOD<\/strong>:
\n“Schmalls”
\nRun 800 meters
\nThen two rounds of:
\n50 Burpees
\n40 Pull-ups
\n30 One-legged squats
\n20 Kettlebell swings, 1.5\/1 pood
\n10 Handstand push-ups
\nThen,
\nRun 800 meters<\/p>\n

 <\/p>\n

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

Barbell Strength<\/u><\/strong>:
\n<\/u><\/p>\n

Deadlift EMOM 12 minutes: 3 reps @ 70%<\/p>\n

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

Standard Class Monday 3:10-3:20- Toe-touch game 3:20-3:25- Instruct plank 3:25-3:50- Partner WOD: 20-minute EMOM: 5 thrusters (95\/45) 5 burpees over the bar *Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-5591","post","type-post","status-publish","format-standard","hentry","category-your-wods"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5591","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=5591"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5591\/revisions"}],"predecessor-version":[{"id":5596,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5591\/revisions\/5596"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}