{"id":15976,"date":"2019-08-05T10:19:48","date_gmt":"2019-08-05T14:19:48","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=15976"},"modified":"2019-08-05T10:19:48","modified_gmt":"2019-08-05T14:19:48","slug":"gpp-8-5-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/gpp-8-5-19\/","title":{"rendered":"GPP – 8\/5\/19"},"content":{"rendered":"

What is the purple word? That is the alternative if you do not have access to a piece of equipment or no equipment. You can always sub smartly – such as if you don’t have a rower, you can run, or if you don’t have a KB and we call for swings, you can use a dumbbell.<\/span><\/em><\/p>\n

HOW TO PERFORM THIS WORKOUT: <\/strong><\/p>\n

Always warm-up prior 5-10m of this should be plenty. Always Condition 1st, and follow it with Either Strength (weights) or Strength (BW) — or both! Then wrap up with Core or SAQP — or again, both!<\/strong><\/p>\n

\n

CONDITIONING<\/strong><\/p>\n

Run 1 Mile, 500 Rotations(Jacks)<\/span><\/p>\n

 <\/p>\n

STRENGTH (WEIGHTS)<\/strong><\/p>\n

Every 30s for 6min: 5 KB Swing<\/div>

<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >KB Swing<\/a><\/p>\n

Every 30s for 6min: 5 KB Clean<\/p>\n

Every 30s for 6min: 5 KB Snatch<\/p>\n

 <\/p>\n

STRENGTH (BW)<\/strong><\/p>\n

200 Total Rear Foot Elevated Split Squats<\/div>

<strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_12329" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Squats<\/a><\/p>\n

Anytime you switch legs or pause, perform a :30s Glute Bridge.<\/p>\n

 <\/p>\n

CORE<\/strong><\/p>\n

5m of Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_80885" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Plank<\/a> Rotations – hold each Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_80885" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >plank<\/a> position (side, low Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_80885" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >plank<\/a>, high Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_80885" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >plank<\/a>, low Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_80885" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >plank<\/a>, side Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_80885" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >plank<\/a>… repeat) for :5s<\/p>\n

 <\/p>\n

SAQP<\/strong><\/p>\n

20 Reps of<\/p>\n

Icky Shuffle into Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_62287" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Box Jump<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

What is the purple word? That is the alternative if you do not have access to a piece of equipment or no<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9831,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[108],"tags":[],"class_list":["post-15976","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gpp"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/15976","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=15976"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/15976\/revisions"}],"predecessor-version":[{"id":15979,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/15976\/revisions\/15979"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9831"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=15976"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=15976"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=15976"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}