{"id":3,"date":"2012-05-22T17:28:39","date_gmt":"2012-05-22T17:28:39","guid":{"rendered":"https:\/\/www.postmodernfitness.com\/?p=3"},"modified":"2012-05-22T17:31:20","modified_gmt":"2012-05-22T17:31:20","slug":"workout-may-21-2012","status":"publish","type":"post","link":"https:\/\/www.postmodernfitness.com\/workout-may-21-2012\/","title":{"rendered":"Workout May 21, 2012"},"content":{"rendered":"<p>We started with three sets of 5 power cleans, emphasizing bar speed and good catch position (Jason at 205#, Tim at 135#).<\/p>\n<p>Ali and Tom did clean pulls instead of full cleans, as they&#8217;re working on getting the form right.<\/p>\n<p>In between sets, we did Skin-the-cat on the rings and walking lunges carrying an 80# heavy bag.<\/p>\n<p>After a short rest, we did the following for time:<br \/>\n25 Deadlifts (135#)<br \/>\n20 Pullups (Ali did Russian Twists as his shoulder is sore)<br \/>\n20 Thrusters (95#) (Ali subbed Med Ball Squat Press-Tosses)<br \/>\n10 Power Skips<br \/>\n15 Tuck Jumps<br \/>\n1.5 Mile Run<br \/>\n25 Pushups (Ali subbed bodyweight squats)<br \/>\n20 Pullups (Ali subbed crunches<br \/>\n25 Pushups (Ali subbed 100y Heavy Bag shuttle run)<\/p>\n<p>Both Tim and Jason started cramping on the run portion.<\/p>\n<p>Jason&#8217;s time: 28:07 (6:25 to run, 17:04 run, 4:37 after run)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We started with three sets of 5 power cleans, emphasizing bar speed and good catch position (Jason at 205#, Tim at 135#). Ali and Tom did clean pulls instead of full cleans, as they&#8217;re working on getting the form right. In between sets, we did Skin-the-cat on the rings and walking lunges carrying an 80# [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":10,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1],"tags":[4,5,3],"_links":{"self":[{"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/posts\/3"}],"collection":[{"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/comments?post=3"}],"version-history":[{"count":0,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/posts\/3\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/media\/10"}],"wp:attachment":[{"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/media?parent=3"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/categories?post=3"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/tags?post=3"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}