{"id":1538,"date":"2011-10-06T13:19:06","date_gmt":"2011-10-06T13:19:06","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1538"},"modified":"2011-10-06T13:19:06","modified_gmt":"2011-10-06T13:19:06","slug":"work-capacity","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1538","title":{"rendered":"Work Capacity"},"content":{"rendered":"<p>Do you haz it?<\/p>\n<ul>\n<li>Stretches<\/li>\n<li>50 GHD sit ups (1\/2sies)<\/li>\n<li>50 GHBE weighted<\/li>\n<li>50 Heavy Russian KB Swings (40k)<\/li>\n<li>5x(2 Hang Squat Snatch + 1 Power Snatch with OH)  &#8211;  75#, 95#, 115#, 125#, 135#(F @ 2) <\/li>\n<li>3&#215;5 Back Squat  &#8211;  285#, 295#, 315# (PR)<\/li>\n<li>1 set to failure of 4s down back squats  &#8211;  12 reps @ 195#<\/li>\n<li>3&#215;5 Barbell Row  &#8211;  135#, 135#, 155#<\/li>\n<li>1 set to failure of 4s down negative pull ups  &#8211;  9<\/li>\n<li>3x(20 DB lunges (30#), 10 Knees to Elbows)<\/li>\n<\/ul>\n<p>TIRED.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you haz it? Stretches 50 GHD sit ups (1\/2sies) 50 GHBE weighted 50 Heavy Russian KB Swings (40k) 5x(2 Hang Squat Snatch + 1 Power Snatch with OH) &#8211; 75#, 95#, 115#, 125#, 135#(F @ 2) 3&#215;5 Back Squat &#8211; 285#, 295#, 315# (PR) 1 set to failure of 4s down back squats &#8211; [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[28,106,185],"class_list":["post-1538","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-back-squats","tag-pr","tag-superstrong"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1538","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1538"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1538\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1538"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}