{"id":5891,"date":"2020-02-24T14:00:49","date_gmt":"2020-02-24T20:00:49","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5891"},"modified":"2020-02-24T11:48:01","modified_gmt":"2020-02-24T17:48:01","slug":"ac-pe-week-of-224","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5891","title":{"rendered":"AC PE week of 2\/24"},"content":{"rendered":"

Standard Class:
\n<\/strong>Monday
\n<\/u><\/strong>3:10-3:20- CF dodgeball warm-up game
\n3:20-3:35- 10 EMOM, 2 deadlifts (80-85% 1RM)
\n3:40-3:50- WOD:
\n8 rounds for max reps of:
\n20 seconds of deadlifts, rest 10 seconds (185\/115)
\n20 seconds of handstand push-ups, rest 10 seconds
\n*Scale weight to 80% of weight used in EMOM and HSPU for push-ups<\/p>\n

3:50-3:55- Midline work
\n3 rounds for quality:
\n10 hollow rocks
\n10 v-ups
\n10 tuck-ups
\n10sec hollow hold<\/p>\n

4:00-4:05- Hip Mobility<\/p>\n

Wednesday
\n<\/u><\/strong>3:10-3:20- \u201cSnatch\u201d warm-up game
\n3:20-3:35- 10 EMOM, 3 power cleans
\n3:40-3:55- \u00a0WOD:<\/strong> \u201cElizabeth\u201d:
\n21-15-9 reps of:
\nPower cleans (135\/95)
\nRing dips<\/p>\n

*Scaled version
\n21-15-9 reps of:
\nPower cleans (95\/65)
\nPush-up<\/p>\n

4:00-4:05- Mobility: T-spine\/Shoulders<\/p>\n

Advanced class:
\n<\/strong>Monday
\n<\/u><\/strong>Barbell Strength<\/u><\/strong>:
\n<\/u>Squat 3-3-3-ME @ 60-70-75-80%
\nEMOM 10 min: 4 reps @ 60%<\/p>\n

WOD<\/strong>:
\n\u201cHard Cindy\u201d
\n20 min. AMRAP of:
\n5 weighted pull-ups (35\/25)
\n10 feet elevated push-ups (30\/24\u201d)
\n15 squats with plate (45\/35)<\/p>\n

Wednesday
\n<\/u><\/strong>Oly Strength<\/u><\/strong>:
\n<\/u>Burgener warm-up 1xPVC, 1xEmpty bar<\/p>\n

Sotts Press: 3-3-3-3-3
\nBlock Snatch 3-2-1-3-2-1-1
\n*Set-up blocks above the knees.\u00a0 Work up in weight, back down and up again<\/p>\n

WOD<\/strong>:
\n\u201cIsabel\u201d
\nFor time:
\n30 power snatches (135\/95)<\/p>\n

Friday
\n<\/u><\/strong>Barbell Strength<\/u><\/strong>:
\n<\/u>Bench 3-3-3-ME @ 60-70-75-80%
\nEMOM 10 min: 4 reps @ 60%<\/p>\n

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

Standard Class: Monday 3:10-3:20- CF dodgeball warm-up game 3:20-3:35- 10 EMOM, 2 deadlifts (80-85% 1RM) 3:40-3:50- WOD: 8 rounds for max reps of: 20 seconds of deadlifts, rest 10 seconds (185\/115) 20 seconds of handstand push-ups, rest 10 seconds *Scale weight to 80% of weight used in EMOM and HSPU for push-ups 0 I did […]<\/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-5891","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\/5891","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=5891"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5891\/revisions"}],"predecessor-version":[{"id":5895,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5891\/revisions\/5895"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}