{"id":64,"date":"2008-03-12T18:02:09","date_gmt":"2008-03-12T18:02:09","guid":{"rendered":"http:\/\/davidmccormick.wordpress.com\/?p=50"},"modified":"2012-02-16T08:57:34","modified_gmt":"2012-02-16T08:57:34","slug":"maxot-week-4-wednesday","status":"publish","type":"post","link":"http:\/\/playfighting.ca\/combat\/stage-combat-2\/maxot-week-4-wednesday\/","title":{"rendered":"MaxOT week 4, Wednesday"},"content":{"rendered":"<p>Barbell Rows<br \/>\n2 sets of 12-15<br \/>\nWarm up 50 lbs<br \/>\nWorking: 90 lbs. (15,12)<\/p>\n<p>V-Bar Pulldowns<br \/>\n2 sets of 12-15 reps<br \/>\n135 lbs. (12,10)<\/p>\n<p>Seated Cable Rows<br \/>\n1 set of 12-15 reps<br \/>\n150&#215;12<\/p>\n<p>Stiff-Leg Deadlifts<br \/>\n2 sets of 12-15 reps<br \/>\n160 lbs. (15,12)<\/p>\n<p>Barbell Shrugs<br \/>\n1 set of 12-15 reps<br \/>\n160&#215;15<\/p>\n<p>Lever Rows<br \/>\n1 set of 12-15 reps<br \/>\n90&#215;15<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Barbell Rows 2 sets of 12-15 Warm up 50 lbs Working: 90 lbs. (15,12) V-Bar Pulldowns 2 sets of 12-15 reps 135 lbs. (12,10) Seated Cable Rows 1 set of 12-15 reps 150&#215;12 Stiff-Leg Deadlifts 2 sets of 12-15 reps 160 lbs. (15,12) Barbell Shrugs 1 set of 12-15 reps 160&#215;15 Lever Rows 1 set [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17],"tags":[28,8],"class_list":["post-64","post","type-post","status-publish","format-standard","hentry","category-stage-combat-2","tag-stage-combat-3","tag-workout"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack-related-posts":[],"_links":{"self":[{"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/posts\/64"}],"collection":[{"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/comments?post=64"}],"version-history":[{"count":1,"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/posts\/64\/revisions"}],"predecessor-version":[{"id":3435,"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/posts\/64\/revisions\/3435"}],"wp:attachment":[{"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/media?parent=64"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/categories?post=64"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/playfighting.ca\/combat\/wp-json\/wp\/v2\/tags?post=64"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}