{"id":21942,"date":"2019-09-23T20:59:49","date_gmt":"2019-09-24T00:59:49","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=21942"},"modified":"2019-09-24T04:33:47","modified_gmt":"2019-09-24T08:33:47","slug":"9-24-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/9-24-19\/","title":{"rendered":"9\/24\/19"},"content":{"rendered":"
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A – PREP<\/span><\/span>
\nMACE WORK
\nCross Body Top
\n<\/b>Cross Body Bottom
\nPrayer Switch
\nArrow
\nShield<\/b><\/p>\n<\/div>\n

\n

B – RAMP<\/span><\/span>
\n<\/strong>X<\/p>\n

 <\/p>\n

C – CONDITION<\/span><\/span><\/strong>
\n<\/strong>15-20m AMRAP<\/strong>
\n<\/span>5 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_50013" 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> with double Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_59947" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?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>\" >pushup<\/a>
\n10 Plyo Lunges<\/div>
<strong>Perform a lunge but explosively switch legs in air at the top.<\/strong><iframe id="_ytid_29572" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/NvLLYu72FU0?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>\" >Plyo Lunges<\/a>
\n<\/span><\/span>10\/8c Bike
\n3 LR SA KB Gun Sling, Clean (cap53<\/span>)(cap35<\/span>)<\/p>\n

 <\/p>\n

D – STRENGTH
\n<\/span><\/span><\/strong>WEEK 1<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n

STR: 3-6×6, (optional) then either 50% for max reps or 1-3 heavy singles.
\nHYP: 4-6×8, (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<\/em><\/span><\/p>\n

 <\/p>\n

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

GPP
\n3×10 Sledges<\/div>

<strong>Hit a tire with a sledge hammer. Right hand on the top, bring the hammer over your right shoulder. As you bring the hammer down, top hand slides to meet bottom hand. Don't Miss. Hips drop.<\/strong><iframe id="_ytid_41667" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/89_1YVmEaz8?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>\" >Sledges<\/a><\/span>
\n<\/span>3×8 RDL
\n<\/span>3×12 Weighted Situps<\/span><\/strong><\/p>\n\n\n\n
ADV UPPER<\/strong>
\n3×10 Z PRESS
\n3×12-15 WEIGHTED Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_59947" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?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>\" >PUSHUPS<\/a>
\n3×15 DB PENDLEY ROW<\/td>\n
ADV LOWER<\/strong>
\n3×15 FRONT SQUAT (FROM A CLEAN)
\n3×10 L\/R SLDL
\n3×10 L\/R LATERAL BOX STEP LUNGE<\/td>\n		ADV POWER
\n<\/strong>5×3 Box Jumps<\/div>
<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_44122" 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>
\n5×3 MB SLAM BROAD JUMP
\n5×5 2KB CLEAN
\n<\/strong><\/td>\n
ADV BACK
\n<\/strong>3xMax L-Pullup<\/div>
<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_23916" 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>
\n3×15 SHRUGS
\n3×12 SCAP RETRACTION AND RAISES
\n<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

A – PREP MACE WORK Cross Body Top Cross Body Bottom Prayer Switch Arrow Shield B – RAMP X   C –<\/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-21942","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\/21942","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=21942"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21942\/revisions"}],"predecessor-version":[{"id":21967,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21942\/revisions\/21967"}],"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=21942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=21942"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=21942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}