{"id":21239,"date":"2019-09-18T15:51:27","date_gmt":"2019-09-18T19:51:27","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=21239"},"modified":"2019-09-19T05:07:23","modified_gmt":"2019-09-19T09:07:23","slug":"9-19-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/9-19-19\/","title":{"rendered":"9\/19\/19"},"content":{"rendered":"
\n
\n
\n

A – PREP<\/span><\/span>
\n2 Rounds
\n<\/b>– 8 L\/R Glute Bridge Windmills
\n– 5 L\/R Quadruped Rows<\/p>\n

 <\/p>\n<\/div>\n

\n

B – RAMP<\/span><\/span>
\n<\/strong>Shuffle Lateral Drill<\/p>\n

 <\/p>\n

C – CONDITION
\n<\/span><\/span><\/strong>You will do 15 jacks, then the 2 reps for KB work. Then 15 Jacks, then 4 reps… work to 8, then reverse. Keep doing that pattern.<\/span><\/em>
\n<\/strong>15-20m AMRAP<\/strong>
\n15 Predator Jacks
\n2-4-6-8 DB\/KB Core Row \/ KB Clean & Press \/ KB Gun Slingers (cap53<\/span>)(cap35<\/span>)<\/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
\n3×10 DB Paused Ring Rows<\/div>

<strong>Hang directly beneath the rings with the straps vertical. Pull your chest to the rings with feet on ground. Straight legs is harder, bent legs is easier.<\/strong><iframe id="_ytid_92849" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/Ww4LatOxWvU?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>\" >Ring Rows<\/a><\/span>
\n<\/span>3×10 KB 1 and 1\/2 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_30435" 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>
\n<\/span>3×10 L\/R Banded Slow Bicycles<\/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_27759" 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_28417" 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<\/div>\n","protected":false},"excerpt":{"rendered":"

A – PREP 2 Rounds – 8 L\/R Glute Bridge Windmills – 5 L\/R Quadruped Rows   B – RAMP Shuffle Lateral<\/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-21239","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\/21239","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=21239"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21239\/revisions"}],"predecessor-version":[{"id":21376,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21239\/revisions\/21376"}],"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=21239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=21239"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=21239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}