{"id":5869,"date":"2020-02-19T09:47:01","date_gmt":"2020-02-19T15:47:01","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5869"},"modified":"2020-02-19T09:47:01","modified_gmt":"2020-02-19T15:47:01","slug":"ac-pe-week-of-219","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5869","title":{"rendered":"AC PE week of 2\/19"},"content":{"rendered":"<p><strong>Standard Class:<br \/>\n<\/strong><span style=\"text-decoration: underline;\"><strong>Monday<br \/>\n<\/strong><\/span>President&#8217;s Day- No Class<\/p>\n<p><strong><u>Wednesday<br \/>\n<\/u><\/strong>3:10-3:15- Warm-up<br \/>\n3:15-3:30- 10 min. EMOM:\u00a0 1 power clean + 2 push press<br \/>\n3:35-3:50-<strong> WOD<\/strong>:<br \/>\n4 rounds of:<br \/>\n20s of pull-ups, 10s rest<br \/>\n20s of push-ups, 10s rest<br \/>\nThen<!--more--><br \/>\n4 rounds of:<br \/>\n20s of double-unders, 10s rest<br \/>\n20s of rowing\/biking\/running, 10s rest<br \/>\nThen<br \/>\n4 rounds of:<br \/>\n20s of squats, 10s rest<br \/>\n20s of sit-ups, 10s rest<\/p>\n<p>3:55-4:05- Midline work<br \/>\n3 rounds for quality:<br \/>\n10 hollow rocks<br \/>\n10 v-ups<br \/>\n10 tuck-ups<br \/>\n10sec hollow hold<\/p>\n<p><strong>Advanced class:<br \/>\n<\/strong><strong><u>Wednesday<br \/>\n<\/u><\/strong><strong><u>Oly Strength<\/u><\/strong><u>:<br \/>\n<\/u>Burgener warm-up: 1xPVC, 1xBarbell<\/p>\n<p>10 min. EMOM: 1 hang power clean +2 push press<\/p>\n<p>Power Clean &amp; Push Jerk: 2-2-1-2-2-1-1<br \/>\n*Wave loading (% 1RM): 75\/80\/85\/75\/80\/85\/85+<\/p>\n<p><strong>WOD<\/strong>:<br \/>\n\u201cGrace\u201d<br \/>\nFor time:<br \/>\n30 clean and jerks (135\/95)<\/p>\n<p>Mobility: T-spine\/shoulders\/lats<\/p>\n<div id=\"iLikeThis-5869\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5869);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Standard Class: Monday President&#8217;s Day- No Class Wednesday 3:10-3:15- Warm-up 3:15-3:30- 10 min. EMOM:\u00a0 1 power clean + 2 push press 3:35-3:50- WOD: 4 rounds of: 20s of pull-ups, 10s rest 20s of push-ups, 10s rest Then 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-5869","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\/5869","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=5869"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5869\/revisions"}],"predecessor-version":[{"id":5870,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5869\/revisions\/5870"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}