{"id":99,"date":"2011-11-11T17:08:00","date_gmt":"2011-11-11T23:08:00","guid":{"rendered":"\/post\/For-the-Week-of-November-13.aspx"},"modified":"2012-01-13T16:00:50","modified_gmt":"2012-01-13T22:00:50","slug":"for-the-week-of-november-13","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=99","title":{"rendered":"For the Week of November 13"},"content":{"rendered":"

WORKOUTS<\/strong><\/span><\/p>\n

Challenge WOD: Bradshaw<\/a>
<\/strong>10 RFT of:
  3 Handstand push-ups
  6 Deadlift, 225\/155 lb
  12 Pull-ups
  24 Double-unders<\/span><\/p>\n

BtW mean: 25:41<\/span><\/p>\n

Scaling: push-ups on a box; lighter deads; jumping pull-ups; 3-for-1 <\/span>singles with jump rope <\/span>(72 total each round) or tuck jumps<\/span><\/p>\n

 <\/span><\/h3>\n

<\/span><\/p>\n

WOD 2: GHD-Muscle-up<\/a>
<\/strong>For time:
  25 GHD sit-ups
  1 Muscle-up
  20 GHD sit-ups
  2 Muscle-ups
  15 GHD sit-ups
  3 Muscle-ups
  10 GHD sit-ups
  4 Muscle-ups
  5 GHD sit-ups
  5 Muscle-ups<\/span><\/p>\n

<\/span><\/p>\n

If you don’t have muscle-ups, use a muscle-up progression (rather than some pull-up\/dip combination). Best approach is starting with weight on your feet and using some kind of jump (some examples here<\/a>). Here’s another idea<\/a> for getting through the transition (but then, for the workout, finish by pressing up and locking out at the top). Here is a video<\/a> on some muscle-up basics. Another scaling approach is to use a band (here’s an idea<\/a>). Just ask Mr. H if you want to borrow his band.<\/span><\/p>\n


<\/span><\/p>\n

WOD 3: Cleans-Kettlebells<\/a>
<\/strong>4 RFT:
  7 Squat Cleans (60% 1RM)
  14 KB Swings<\/span><\/p>\n


<\/span><\/p>\n

STRENGTH<\/strong><\/span><\/p>\n

<\/span><\/p>\n

SWOD 1: Front squat, 3-3-1-1-1<\/strong><\/span><\/p>\n

SWOD 2: Power clean, 3-3-1-1-1<\/strong><\/span><\/p>\n

SWOD 3: Squat clean, 3-3-1-1-1<\/strong><\/span><\/p>\n

If you are going to do all three SWODs, use the progression. The only real reason for training the front squat is to train for the squat clean. The effort here is to lock in a relatively heavy weight and then go for a PR on the last three attempts.<\/span><\/p>\n


<\/span><\/p>\n

GYMNASTICS<\/strong><\/span><\/p>\n

GWOD 1: Pancake Split<\/strong>
Accumulate 5 minutes of pancake hold<\/a>.<\/span><\/p>\n

GWOD 2: Handstand Practice
<\/strong>Accumulate 3 minutes of handstand hold<\/a>.<\/span><\/p>\n

GWOD 3: Couplet
<\/strong>For time—21-15-9 rep rounds of:
  Ring Push-ups
  Burpee Box Jumps<\/a><\/span><\/p>\n

 <\/p>\n

MOBILITY<\/strong><\/span><\/p>\n

MWOD 1<\/a>: Personalize your warm-up<\/span><\/strong><\/p>\n

<\/span><\/strong><\/p>\n

MWOD 2<\/a>: Peak tension vs. working tension
<\/span><\/strong><\/p>\n

MWOD 3<\/a>: Improve your medial<\/span><\/strong>
<\/strong><\/p>\n

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

WORKOUTS Challenge WOD: Bradshaw 10 RFT of:   3 Handstand push-ups   6 Deadlift, 225\/155 lb   12 Pull-ups   24 Double-unders BtW mean: 25:41 Scaling: push-ups on a box; lighter deads; jumping pull-ups; 3-for-1 singles with jump rope (72 total each round) or tuck jumps   WOD 2: GHD-Muscle-up For time:   25 GHD […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-99","post","type-post","status-publish","format-standard","hentry","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/99","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=99"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/99\/revisions"}],"predecessor-version":[{"id":135,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/99\/revisions\/135"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=99"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=99"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=99"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}