{"id":8,"date":"2023-08-10T21:36:04","date_gmt":"2023-08-10T21:36:04","guid":{"rendered":"https:\/\/healthylife.boilingbeaker.com\/?p=8"},"modified":"2023-08-10T22:00:34","modified_gmt":"2023-08-10T22:00:34","slug":"the-pushover-w1-d1","status":"publish","type":"post","link":"https:\/\/healthylife.boilingbeaker.com\/index.php\/2023\/08\/10\/the-pushover-w1-d1\/","title":{"rendered":"The Pushover &#8211; W1.D1"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week 1 &#8211; Day 1<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Standard Warm-Up<br><\/em>Style: Max repetitions<br>Score: Reps (add together Movement 1 and Movement 2)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Movement 1:\n<ul class=\"wp-block-list\">\n<li>1 minute max repetitions of full-range push-ups<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Rest 2 minutes<\/li>\n\n\n\n<li>Movement 2:\n<ul class=\"wp-block-list\">\n<li>1 set max seconds elbow plank (1 second is 1 repetition)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Rest 3 minutes<\/li>\n\n\n\n<li>Movement 3:\n<ul class=\"wp-block-list\">\n<li>3 rounds for quality, alternating between;\n<ul class=\"wp-block-list\">\n<li>10 tempo push-ups (3 seconds down, 1 second hold, 1 second up)<\/li>\n\n\n\n<li>Rest 30 seconds<\/li>\n\n\n\n<li>10 bent-over sandbag rows using a weight that makes it difficult to finish<\/li>\n\n\n\n<li>Rest 1 minute<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Week 1 &#8211; Day 1 Standard Warm-UpStyle: Max repetitionsScore: Reps (add together Movement 1 and Movement 2)<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[5],"class_list":["post-8","post","type-post","status-publish","format-standard","hentry","category-the-pushover","tag-day-1"],"_links":{"self":[{"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/posts\/8","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/comments?post=8"}],"version-history":[{"count":2,"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/posts\/8\/revisions"}],"predecessor-version":[{"id":12,"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/posts\/8\/revisions\/12"}],"wp:attachment":[{"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/media?parent=8"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/categories?post=8"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthylife.boilingbeaker.com\/index.php\/wp-json\/wp\/v2\/tags?post=8"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}