{"id":25150,"date":"2019-10-30T04:51:57","date_gmt":"2019-10-30T08:51:57","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=25150"},"modified":"2019-10-30T06:25:41","modified_gmt":"2019-10-30T10:25:41","slug":"10-30-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/10-30-19\/","title":{"rendered":"10\/30\/19"},"content":{"rendered":"
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  1. A – PREP<\/span><\/span><\/b>
    \n2 Rounds of – 10 throughs into Kick Overs into Crab Reach, 10x Downward Dog<\/div>
    <strong>Drive your hips in the air, pushing through your hands to feel a stretch in your hamstrings.<\/strong><iframe id="_ytid_45899" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/RwUSnhKOstM?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>\" >Downward Dog<\/a> Pumps<\/li>\n<\/ol>\n

     <\/p>\n<\/div>\n<\/div>\n<\/div>\n

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     <\/p>\n

    B – CONDITION
    \n<\/span><\/span><\/strong>Two 10m Stations (:45s Switch)<\/strong><\/p>\n

    A
    \n350m Row
    \n<\/strong>X
    \n<\/em>7 Mr. Spectacular (cap53<\/span>)(cap35<\/span>)<\/strong>
    \nx<\/em><\/p>\n

     <\/p>\n

    B
    \n15 Alt Battle Ropes 
    \n<\/span><\/strong>15 each arm
    \n20 Lateral PLATE Skiers
    \n<\/span><\/strong>20 each leg
    \n<\/i><\/p>\n

     <\/p>\n<\/div>\n<\/div>\n<\/div>\n

     <\/p>\n

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    Follow Conditioning, the transition is:
    \n20 L\/R Renegade Row<\/div>

    <strong>Perform a Pushup, then keeping the core tight, perform rows.<\/strong><iframe id="_ytid_89722" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/N7rk2Uf2Mkw?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>\" >Renegade Row<\/a> (No Pushup<\/div>
    <strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_57856" 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>)<\/p>\n<\/div>\n

     <\/p>\n

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    D – STRENGTH
    \n<\/span><\/span><\/strong>WEEK 2<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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    Perform 1-3 Warmup sets before you begin your main sets.<\/em><\/span><\/p>\n

    STRENGTH OF THE DAY<\/strong>
    \n6 L\/R 2KB SLDL
    \n8-10 L\/R     BACKSTEP LUNGE<\/a>
    \n8 L\/R ACROSS BODY DEADSTOP DEADLIFT
    \n8-12     Pullup<\/div>

    <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_37782" 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><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    A – PREP 2 Rounds of – 10 throughs into Kick Overs into Crab Reach, 10x Downward Dog Pumps     B<\/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-25150","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\/25150","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=25150"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25150\/revisions"}],"predecessor-version":[{"id":25154,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25150\/revisions\/25154"}],"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=25150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=25150"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=25150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}