{"id":4121,"date":"2018-10-04T15:45:37","date_gmt":"2018-10-04T19:45:37","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4121"},"modified":"2018-10-05T06:29:56","modified_gmt":"2018-10-05T10:29:56","slug":"warm-ups-programs-and-training-camp-strength-scheme-updates","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/warm-ups-programs-and-training-camp-strength-scheme-updates\/","title":{"rendered":"Warm-Ups, Programs and Training Camp Strength Scheme Updates"},"content":{"rendered":"
Hi All! Little bit of an update regarding warm-ups (for all classes) and Training Camp Schemes.<\/h5>\n
Side note: OKTOBURRFEST shirts are in – the burpee shirts are coming in early next week. If you ordered either one, please pay me asap if you haven’t already! Thanks!<\/strong><\/em><\/h5>\n
RE: Warmups<\/strong><\/h5>\n
We are going to be doing 3 day cycles as of today on warming-up. On the first day we will have a video guide available by the end of the day (10pm) for you to review incase you want to get a heads up or refresher. Usually these warm-ups will be working on problem movements, patterns or mini-conditioning workouts. It isn’t much different then we have been doing!<\/h5>\n
Today (10\/4), Friday and Saturday we will be hammering the Turkish Get-Up<\/strong>! And FYI – we do have a leader board achievement slot for the TGU – practice of the 3 days and give it a shot!<\/h5>\n
\n
RE: Programs<\/strong><\/h5>\n
Not many people know, but we have a growing database of programs. What is a program? It is either learning how to do skills (Pullups, Double Unders, Pistols, Climb a rope, etc) or working on mobility\/weaknesses you might have you wish to make better.<\/h5>\n
–> You can view the programs by logging in, pressing Programs.<\/a><\/h5>\n
This is free to all members. You can stay a few minutes late to work on one, come in early, on the weekends or if a member of our Training Camp, let it actually replace our Assistance work for the day.<\/h5>\n
Working on skills are how you get better at them faster, FYI! I am currently working on my Strict Ring Muscle Ups 3x per week, hopefully next week I will have one!<\/h5>\n
\n
RE: Training Camp Schemes<\/strong>As we move into another cycle, we have to keep things interesting and progressing forward!
\n–> You can view the new movements by logging in, pressing ‘TC Hub’ then under the tabs looking for “Main Movements”<\/a><\/h5>\n
Strength:<\/strong> We will be doing + Sets at the end of your third set – do as many GOOD reps as you can, leaving 1 or 2 in the tank.
\n
\nWeight loss:<\/strong> You will be doing the same as Strength, with the added Cardio between sets.
\n
\nHypertrophy:<\/strong> You will be doing Joker Sets after your three main sets – you will repeat your first set weight for AMRAP reps, up to 20.
\n
\nPower:<\/strong> You will be doing sets of 2-3 reps and explosive work between sets.<\/h5>\n
You must also find your Training Max the first Week!
\n<\/strong>A training max is an ‘easy’ 1 Rep. You will be doing 1 rep at a time (after the initial 3×5) until you find a weight you could probably lift 3-5x. You should NOT<\/strong> need a spot for these. We will be working off these numbers. Leave the ego at the door.
\n<\/strong><\/h5>\n
How to find a Training Max<\/strong>
\nWE are not maxing out – we are finding a weight we could do for 3-5 reps but only doing 1 rep. Example:
\n5×100 (20x possible)
\n5×120 (12x possible)
\n5×140 (8x possible)
\n1×160 (6x possible)
\n1×180 (5x possible — TRAINING MAX)<\/strong><\/h5>\n","protected":false},"excerpt":{"rendered":"

Hi All! Little bit of an update regarding warm-ups (for all classes) and Training Camp Schemes. Side note: OKTOBURRFEST shirts are in<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42],"tags":[],"class_list":["post-4121","post","type-post","status-publish","format-standard","hentry","category-article"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4121","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=4121"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4121\/revisions"}],"predecessor-version":[{"id":4157,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4121\/revisions\/4157"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4121"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}