{"id":1953,"date":"2008-09-14T22:46:29","date_gmt":"2008-09-15T05:46:29","guid":{"rendered":"http:\/\/www.i8u.org\/blog\/?p=1953"},"modified":"2008-09-14T23:02:46","modified_gmt":"2008-09-15T06:02:46","slug":"the-reason-im-not-going-to-attend-the-workout-tomorrow","status":"publish","type":"post","link":"https:\/\/www.i8u.org\/blog\/?p=1953","title":{"rendered":"The reason I&#8217;m skipping the gym tomorrow."},"content":{"rendered":"<h2>Mountain Athlete Seminar Day 1, 9\/13<\/h2>\n<h3>Warmup:<\/h3>\n<p>KB complex, don&#8217;t set the kb down the entire time, 35#<\/p>\n<ul>\n<li>1 minute around the world<\/li>\n<li>1 minute right arm one hand swing<\/li>\n<li>1 minute between the legs<\/li>\n<li>1 minute left arm one hand swing<\/li>\n<li>1 minute clean and press right hand<\/li>\n<li>1 minute between the legs other way<\/li>\n<li>1 minute clean and press left hand<\/li>\n<li>1 minute lunge right leg<\/li>\n<li>1 minute slasher into halo<\/li>\n<li>1 minute lunge left leg<\/li>\n<\/ul>\n<h3>Training:<\/h3>\n<ul>\n<li>Find One Rep Max (1RM) front squat: 133#<\/li>\n<li>4 rounds:\n<ul>\n<li>3 front squat 85% of 1RM<\/li>\n<li>7 Ankles to Bar (A2B)<\/li>\n<li>10 elevated pushups<\/li>\n<\/ul>\n<\/li>\n<li>4 rounds:\n<ul>\n<li>6 goblet squats (45# kb)<\/li>\n<li>6 jumping squat<\/li>\n<li>tire drag forward down; backwards back<\/li>\n<\/ul>\n<\/li>\n<li>4 rounds:\n<ul>\n<li>3 Curtis P (65#)<\/li>\n<li>1 rope climb<\/li>\n<li>10 slashers (45#)<\/li>\n<\/ul>\n<\/li>\n<li>4 rounds:\n<ul>\n<li>Jingle-jangles 30 sec on\/30 sec off<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2>Mountain Athlete Seminar Day 2, 9\/14<\/h2>\n<h3>Warmup:<\/h3>\n<ul>\n<li>5 rounds\n<ul>\n<li>Row 250 (faster than the time before)<\/li>\n<li>3 TGU per side<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>Training:<\/h3>\n<ul>\n<li>4 rounds:\n<ul>\n<li>10x Mr Spectacular, 2x 35# KB<\/li>\n<li>10x Russian Twists per side,55#<\/li>\n<li>10 Weighted Situps 35#<\/li>\n<li>6 60# ball squats, carry down and back<\/li>\n<\/ul>\n<\/li>\n<li>2 rounds:\n<ul>\n<li>1 minute 2 hand swings (35# KB)<\/li>\n<li>dumbbell crawl (20#)<\/li>\n<li>10 A2B<\/li>\n<li>10 slashers per side (35# KB)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Mountain Athlete Seminar Day 1, 9\/13 Warmup: KB complex, don&#8217;t set the kb down the entire time, 35# 1 minute around the world 1 minute right arm one hand swing 1 minute between the legs 1 minute left arm one hand swing 1 minute clean and press right hand 1 minute between the legs other way 1 minute clean and press left hand 1 minute lunge right leg 1 minute slasher into halo 1 minute lunge left leg Training: Find One Rep Max (1RM) front squat: 133# 4 rounds: 3 front squat 85% of 1RM 7 Ankles to Bar (A2B) 10 elevated pushups 4 rounds: 6 goblet squats (45# kb) &hellip; <a href=\"https:\/\/www.i8u.org\/blog\/?p=1953\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">The reason I&#8217;m skipping the gym tomorrow.<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1953","post","type-post","status-publish","format-standard","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1953","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1953"}],"version-history":[{"count":11,"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1953\/revisions"}],"predecessor-version":[{"id":1964,"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1953\/revisions\/1964"}],"wp:attachment":[{"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1953"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1953"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.i8u.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}