{"id":109,"date":"2017-04-04T15:44:14","date_gmt":"2017-04-04T13:44:14","guid":{"rendered":"http:\/\/wimwam.nl\/?p=109"},"modified":"2017-04-16T16:07:51","modified_gmt":"2017-04-16T14:07:51","slug":"cardiopowerlifting-3-in-sets-3x3x3","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/04\/04\/cardiopowerlifting-3-in-sets-3x3x3\/","title":{"rendered":"cardiopowerlifting 3-in-sets 3x3x3 :-)"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p>Still searching how I can challenge myself with low weights. Most important is to take less rest between the sets, this helps me to get tired. Just for fun and to recover from training of yesterday, I did 3x3x3<\/p>\n<p>Program:<br \/>\nPlanken 3x 30 sec<br \/>\nKnee raises 5&#215;10<br \/>\nSquats 2&#215;8 20 2&#215;8 60 2&#215;5 80 3x3x3 100, 95 &amp; 90<br \/>\nFront squats (no hands) 5&#215;5 60<br \/>\nDeadlift 3x3x3 130, 120 &amp; 110<br \/>\nRomanian deadlift 5&#215;6 90<br \/>\nBench press 2&#215;8 20 2&#215;8 50 2&#215;5 70 3x3x3 90, 85 &amp; 80<br \/>\nShoulder grip bench press 5&#215;5 70<br \/>\nFly&#8217;s 5&#215;8 5kg<\/p>\n<p><iframe loading=\"lazy\" title=\"training 4 4 2017 squats deadlift bench press 3 in 1 sets\" width=\"980\" height=\"551\" src=\"https:\/\/www.youtube.com\/embed\/m4eW6kfvwEM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n ","protected":false},"excerpt":{"rendered":"<p>Still searching how I can challenge myself with low weights. Most important is to take less rest between the sets, this helps me to get tired. Just for fun and to recover from training of yesterday, I did 3x3x3 Program: Planken 3x 30 sec Knee raises 5&#215;10 Squats 2&#215;8 20 2&#215;8 60 2&#215;5 80 3x3x3 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-109","post","type-post","status-publish","format-standard","hentry","category-training-blogs"],"_links":{"self":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/109","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/comments?post=109"}],"version-history":[{"count":1,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/109\/revisions"}],"predecessor-version":[{"id":110,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/109\/revisions\/110"}],"wp:attachment":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/media?parent=109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/categories?post=109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/tags?post=109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}