{"id":4103,"date":"2018-10-03T15:20:53","date_gmt":"2018-10-03T19:20:53","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4103"},"modified":"2018-10-03T15:20:53","modified_gmt":"2018-10-03T19:20:53","slug":"oct-4-to-nov-15","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/oct-4-to-nov-15\/","title":{"rendered":"Oct 4 to Nov 15"},"content":{"rendered":"
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Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
\n<\/u><\/b>If doing twice a week, we suggest picking 1 Press Movement and either a Squat or Deadlift.
\nIf doing three a week, we suggest 1 Press, either a Squat or Deadlift and your choice between another press or the other lower body.
\nIf doing four times a week, we suggest both pressing movements and both the squat and deadlift.
\nIf doing five times a week, we suggest adding in the complex.<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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BARBELL BENCH PRESS<\/a><\/strong><\/span>
\nPattern Type: Horizontal Press<\/p>\n

Tips
\n<\/strong>- Squeeze the bar hard with your hands.
\n- Set up below the J-Cups to avoid hitting the hooks when returning the bar to the top position.
\n- Keep your feet rooted at all times.
\n- Push through your feet hard as your press - imagine sliding your body off the bench behind you.
\n- Bring the bar towards your nipple line on the descent, and back over your chin as you press.<\/p>\n<\/div>\n<\/div><\/div><\/div>

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AXLE BAR PUSH PRESS<\/strong><\/span>
\nPattern Type: Vertical Press<\/p>\n\n

Tips
\n<\/strong>- Maintain a false grip (thumbless)
\n- Send your knees forward slightly on the 'squat' portion, and explode violently upwards and press as your legs lock out.
\n- Punch to the sky and drive your head 'through the window'.
\n- Maintain a braced core at all times.<\/p>\n<\/div>\n<\/div><\/div><\/div>

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BOX SQUAT<\/strong><\/span>
\nPattern Type: Squat<\/p>\n\n

Tips
\n<\/strong>- Set the bar in a comfortable position on your upper back.
\n- Maintain a neutral spine - keep looking forward the entire movement.
\n- Force your knees out and hips back at the same time - keep your body as vertical as possible.
\n- 'Sit' to the box - you should never be relaxed on the box, 90% of the weight should still be on your legs even when 'sitting'
\n- As you return to a standing position, drive your elbows forward and squeeze your glutes hard at lockout.<\/p>\n<\/div>\n<\/div><\/div><\/div>

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TRAPBAR DEADLIFT<\/a><\/strong><\/span>
\nPattern Type: Hinge<\/p>\n\n

Tips
\n<\/strong>- Maintain the hinged position for a trapbar - hips back and shins almost vertical.
\n- Take a big breath before picking the weight up.
\n- Think about pushing the floor away rather then standing up.
\n- Squeeze your glutes hard and drive your hips forward as you approach lockout.
\n- Your return path should be the same as it was on the way up.
\n- Don't drop the damn bar.<\/p>\n<\/div>\n<\/div><\/div><\/div>

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BEAR COMPLEX<\/strong><\/span>
\nPattern Type: Full Body<\/p>\n\n

Complex Order
\n<\/strong>1. Hang Clean (Bring the bar from your hips to shoulders)
\n2. Front Squat (Squat to depth then return to standing with bar in the front rack)
\n3. Push Press (Bring the bar overhead using legs and shoulders)
\n4. Back Squat (Squat with the Bar on your back to depth)
\n5. Push Press (Bring the bar from your back to the overhead position using your legs and shoulders)<\/p>\n

Tips
\n<\/strong>- Stay strong throughout the entire movement.
\n- Perfect form before weight when doing complexes.
\n- You will have a lift or two that are weaker then the rest - that is the point of a complex.
\n- Don't drop the damn bar.<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

Please review the movements below. We will go over in class but it is always a good idea to understand movements early.<\/p>\n

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