{"id":5736,"date":"2020-02-04T08:14:28","date_gmt":"2020-02-04T14:14:28","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5736"},"modified":"2020-02-04T08:14:28","modified_gmt":"2020-02-04T14:14:28","slug":"pe-week-of-23","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5736","title":{"rendered":"PE week of 2\/3"},"content":{"rendered":"

Standard Class:
\n<\/strong>Monday
\n<\/u><\/strong>3:10-3:15- CF\u00a0Dodgeball
\n3:15-3:30- 10 min EMOM:
\n2 deadlifts
\n*After a solid warm-up begin to add weight to the barbell and get a sense of what your first “working set” will be”. A “working set” is a set that actually counts as one of your lifts for today. Your warm-up sets do not count. This is also a great day to focus on your technique during what time is left in each minute. Pay attention to how the previous lift felt and intentionally improve your next lift.\u00a0 You can creep up in loading over the course of the 10 minutes or you can try to hold a certain loading across all sets.<\/p>\n

3:35-3:50- Partner<\/strong> WOD<\/strong>:
\nWith a partner, 5 rounds of:
\n30 wall balls, alternating every 5 reps\u00a0 (20\/14)
\n10 partner deadlift
\n*Use similar combine weight from deadlift EMOM
\n4<\/u>:00-4:05- Hip Mobility<\/p>\n

<\/u>Wednesday
\n<\/u><\/strong>3:10-3:20- Medball Tic-Tac Toe
\n3:20-3:25- Double-under \/Rope Climb Instruction
\n3:25-3:50-\u00a0 WOD:<\/strong> 15 min AMRAP
\n250 m run
\n25 double-unders
\n1 rope climb (sub: 5 strict pull-ups or ring rows)<\/p>\n

 <\/p>\n

Advanced Class:
\n<\/strong>Monday
\n<\/u><\/strong>Barbell Strength<\/u><\/strong>:
\n<\/u>Deadlift 1-1-1ME @ 80-90-95-100%
\nEMOM 10 min: 2 reps @ 80%<\/p>\n

WOD<\/strong>:
\n12 min AMRAP
\n250 m run
\n50 double-unders
\n5 deadlifts (225\/155)<\/p>\n

Wednesday<\/u><\/strong>:
\n<\/strong>Oly Strength<\/u><\/strong>:
\n<\/u>Burgener warm-up 1xPVC, 1xEmpty bar
\nPause Snatch Balance: 3-2-2-2-1-1-1-
\n*3sec pause in the bottom<\/p>\n

Muscle Snatch + Barbell Vertical Jump: 3-3-3
\n*Use heaviest weight you can for each set
\n3x(3+3)<\/p>\n

WOD<\/strong>:
\n\u201cRandy\u201d
\n75 power snatches for time (75\/55)
\nBurpee bar muscle-ups (sub: burpee pull-ups)<\/p>\n

Friday<\/u><\/strong>:
\nBarbell Strength<\/u><\/strong>:
\n<\/u>Bench 1-1-1ME @ 80-90-95-100%
\nEMOM 15 min: 2 reps @ 80%<\/p>\n

<\/u>3:55-4:05- Heel Chord\/Calf Mobility<\/p>\n

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

Standard Class: Monday 3:10-3:15- CF\u00a0Dodgeball 3:15-3:30- 10 min EMOM: 2 deadlifts 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],"tags":[],"class_list":["post-5736","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\/5736","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=5736"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5736\/revisions"}],"predecessor-version":[{"id":5737,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5736\/revisions\/5737"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}