{"id":23157,"date":"2019-10-06T23:43:15","date_gmt":"2019-10-07T03:43:15","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=23157"},"modified":"2019-10-06T23:43:15","modified_gmt":"2019-10-07T03:43:15","slug":"10-7-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/10-7-19\/","title":{"rendered":"10\/7\/19"},"content":{"rendered":"
\n
\n
\n

A – PREP<\/span><\/span>
\n<\/b>PICK A RANDOM MACE WORKOUT AT RANDOM
\nLEARN MOVEMENTS<\/p>\n<\/div>\n

\n

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

 <\/p>\n

C – CONDITION
\n<\/span><\/span><\/strong>AMRAP 15-20
\n<\/strong>10\/8c Bike
\n<\/strong>Row 200m
\n2x Sandbag Carry 10ym, Shuttle 20y
\nREST AT LEAST :45s.
\nAfter 45s, you may rest longer OR begin when a lane is available (Lane meaning rower is Free).<\/em>
\n<\/span><\/p>\n

 <\/p>\n

D – STRENGTH
\n<\/span><\/span><\/strong>WEEK 3<\/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<\/em><\/span><\/p>\n

 <\/p>\n

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

GPP
\n3×10 2KB\/DB Overhead Squat<\/span>
\n<\/span>3×10 SLDL
\n<\/span>3×12 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_20850" 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><\/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_70970" 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_65434" 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_51724" 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 PICK A RANDOM MACE WORKOUT AT RANDOM LEARN MOVEMENTS B – RAMP xx   C – CONDITION AMRAP 15-20<\/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-23157","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\/23157","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=23157"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23157\/revisions"}],"predecessor-version":[{"id":23167,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23157\/revisions\/23167"}],"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=23157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=23157"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=23157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}