{"id":1542,"date":"2011-10-13T22:07:00","date_gmt":"2011-10-13T22:07:00","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1542"},"modified":"2011-10-13T22:07:00","modified_gmt":"2011-10-13T22:07:00","slug":"holy-volume","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1542","title":{"rendered":"Holy volume&hellip;"},"content":{"rendered":"<p><a href=\"http:\/\/dave.crossfitcp.com\" target=\"_blank\">Bigg Dave<\/a> had a ton of stuff for us to do last night. Honestly, I am surprised that we were able to leave when we did: <\/p>\n<ul>\n<li>Stretches<\/li>\n<li>50 GHBE (25#)<\/li>\n<li>50 GHD Sit Ups (Full range)<\/li>\n<li>3 minute KB AMRAP (5 snatches R\/L, 5 Cleans R\/L, 5 Swings R\/L)  &#8211;  got 2 rounds + 2 swings with RT with 1 Pood. <\/li>\n<li>3&#215;3 Hang Squat Snatch (95#, 115#, 125# (2))<\/li>\n<li>3&#215;3 Clean Pulls (185#, 225#, 275#)<\/li>\n<li>3&#215;3 Rack Jerks (185#, 205#, 215#)<\/li>\n<li>1 StoF of Strict Press (up any way needed)  &#8211;  10 reps @ 135#<\/li>\n<li>3&#215;5 Seated (on the floor, legs out) Dumbbell Press (50#, 60#, 60#) <\/li>\n<li>3&#215;5 Strict Pull Ups @ Bodyweight<\/li>\n<li>4x {5 Bulgarian Split Squat (each leg), 10 Renegade Rows, 10 burpees} Record splits, rest in between  &#8211;  1:50, 1:50, 2:33, 2:27<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bigg Dave had a ton of stuff for us to do last night. Honestly, I am surprised that we were able to leave when we did: Stretches 50 GHBE (25#) 50 GHD Sit Ups (Full range) 3 minute KB AMRAP (5 snatches R\/L, 5 Cleans R\/L, 5 Swings R\/L) &#8211; got 2 rounds + 2 [&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":[194,131,185],"class_list":["post-1542","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-clean-pull","tag-split-jerk","tag-superstrong"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1542","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=1542"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1542\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}