{"id":20677,"date":"2019-09-12T20:43:12","date_gmt":"2019-09-13T00:43:12","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=20677"},"modified":"2019-09-12T20:43:12","modified_gmt":"2019-09-13T00:43:12","slug":"cotd-9-13-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-9-13-19-c009\/","title":{"rendered":"COTD – 9\/13\/19 – C009"},"content":{"rendered":"
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CONDITIONING<\/span><\/span><\/strong><\/p>\n

We are looking for a high amount of volume on Part A – meaning keep the weight very manageable. Do not go heavy unless you can seriously crank it out. Our goal is to take as MINIMAL rest as possible<\/span> – leave the ego at the door.<\/p>\n<\/div>\n

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Two Sets of each (ABAB) – 1m rest between each AMRAP.
\n4m AMRAP (A)<\/strong>
\n5 Swings, 5 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_36424" 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>, 5 Backstep Lunges per Leg (26-53<\/span>)(18-35<\/span>)
\n4m AMRAP (B)
\n<\/strong>Max Cal Row (Ski only if more then rowers)<\/p>\n<\/div>\n<\/div>\n<\/div>\n
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STRENGTH<\/span><\/span><\/strong><\/p>\n

WEEK 3<\/strong>
\nSTR: 3-6×3, (optional) then either 50% for max reps or 1-3 heavy singles.
\nHYP: 4-6×12, (optional) then 50% for max reps.
\nIf you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
\n*If doing Cleans or Landmine Clean and Press, always do 3 explosive reps, no matter what protocol.<\/em><\/span><\/p>\n

ALL
\n3×5 Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_32467" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?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>\" >Pullups<\/a><\/span>
\n<\/span>3×5 Nordic Hamstring Curls
\n<\/span>3×10 L\/R Glute Bridge Windmills<\/span><\/strong><\/p>\n\n\n\n
ADV UPPER<\/strong>
\n3×8-12 DB Chest Presses<\/span>
\n<\/span>3×12-15 DB Flys
\n<\/span>3×12 DB Row<\/div>
<strong>Leaning on a box or bench, pull your elbow high behind you with chest to the floor.<\/strong><iframe id="_ytid_60694" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/VfoXrTQ44i0?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>\" >DB Row<\/a><\/span><\/td>\n
ADV LOWER<\/strong>
\n3×6-8 Front Foot Elevated Split Squat<\/span>
\n<\/span>3×5-10 Nordic Hamstring Curls
\n<\/span>3×12 KB Good Mornings<\/span><\/td>\n		ADV POWER
\n3×3 L\/R SA KB Clean and STRICT Press<\/span>
\n<\/span>5×5 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><\/span>
\n<\/span>3×3 Standing Rotational MB Punch to Floor<\/span><\/strong><\/td>\n
ADV BACK
\n3x Max Pullup<\/div>
<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_32467" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?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>\" >Pullups<\/a><\/span>
\n<\/span>3×15 Seal Rows<\/span>
\n<\/span>3×10 DB Shoulder Presses<\/span><\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

FINISHER<\/span><\/span><\/strong><\/p>\n

5min – Double Under Practice – if you set a new PR go ring that bell!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

CONDITIONING We are looking for a high amount of volume on Part A – meaning keep the weight very manageable. Do not<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9832,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[139,41],"tags":[],"class_list":["post-20677","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-139","category-conditioning"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20677","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=20677"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20677\/revisions"}],"predecessor-version":[{"id":20678,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20677\/revisions\/20678"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9832"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=20677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=20677"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=20677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}