{"id":20853,"date":"2019-09-15T17:40:58","date_gmt":"2019-09-15T21:40:58","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=20853"},"modified":"2019-09-15T17:50:18","modified_gmt":"2019-09-15T21:50:18","slug":"9-16-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/9-16-19\/","title":{"rendered":"9\/16\/19"},"content":{"rendered":"
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A – PREP<\/span><\/span>
\n3 Rounds
\n<\/b>– 5x LR Half Kneeling Step Ups<\/div>

<strong>With a box, step up with both feet then down with both feet<\/strong><iframe id="_ytid_18907" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/ElI-ZQYuLDc?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>\" >Step Ups<\/a> (12-18)<\/span>
\n– 3x of — 1 MB Slam, Step, 2x Rotational Slams<\/p>\n

 <\/p>\n<\/div>\n

\n

B – RAMP<\/span><\/span>
\n<\/strong>Row or Ski 500m for Time – Note time.<\/p>\n

 <\/p>\n

C – CONDITION<\/span><\/span>
\n100y – Figure 8 Drill (5 turns)<\/strong>
\nWith two cones 20y apart, accelerate quickly around the cones, crossing the mid line between the cones (make a figure 8 run).
\n<\/em>Complete the drill, then 2 Rounds<\/strong>
\n5 36″ Sandbag Load<\/a> Burpee<\/div>

<strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_71461" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?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>\" >Burpees<\/a> (60-100)<\/span>(30-60)<\/span>
\n10 Situps, weighted if possible<\/p>\n

Complete Part C 3-5 times<\/p>\n

 <\/p>\n

D – STRENGTH
\n<\/span><\/span><\/strong>WEEK 4<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n

STR: 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

 <\/p>\n

E – ASSISTANCE<\/span><\/span><\/strong><\/p>\n

GPP
\n3×15 Band Lat Pulldowns<\/span>
\n<\/span>3×10 DB RDL
\n<\/span>3×10 LR Rotational bands<\/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_18359" 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_36340" 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

 <\/p>\n

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

30 SA Burpee<\/div>

<strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_71461" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?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>\" >Burpee<\/a> Deadlifts<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

A – PREP 3 Rounds – 5x LR Half Kneeling Step Ups (12-18) – 3x of — 1 MB Slam, Step, 2x<\/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-20853","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\/20853","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=20853"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20853\/revisions"}],"predecessor-version":[{"id":20880,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20853\/revisions\/20880"}],"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=20853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=20853"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=20853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}