{"id":4732,"date":"2018-11-11T07:35:19","date_gmt":"2018-11-11T12:35:19","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4732"},"modified":"2018-11-14T21:31:55","modified_gmt":"2018-11-15T02:31:55","slug":"nov-15-to-dec-27","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/nov-15-to-dec-27\/","title":{"rendered":"Nov 15 to Dec 27"},"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><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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BARBELL FLOOR PRESS<\/strong><\/span>
\nPattern Type: Horizontal Press<\/p>\n\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- EASE THE BAR TO THE FLOOR! You could get injured if you come down too fast and smash your triceps to the ground.
\n- Bring your triceps to a complete pause on the floor while staying tight.
\n- Keep butt on the floor the entire time
\n- You will not be able to push as efficiently with your feet on this variation - focus on your press.
\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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NEUTRAL PULLUP<\/a><\/strong><\/span>
\nPattern Type: Vertical Pull<\/p>\n\n

Tips
\n<\/strong>- Keep your core tight - maintain the hollow position.
\n- Palms will be in a neutral position with this variation.
\n- Get your chin above the bar and hands to about shoulder height.
\n- If you can add weight - please do so! If not use the hardest band or Bodyweight you can!
\n- Return to a straight arm hang and pause for 1s between reps.<\/p>\n<\/div>\n<\/div><\/div><\/div>

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PAUSED 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- In the bottom, you should be as low as possible - we are looking for depth on this variation.
\n- You will also be pausing for 1s in the hole - stay tight.
\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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4" RISE DEADLIFT<\/strong><\/span>
\nPattern Type: Hinge<\/p>\n\n

Tips
\n<\/strong>- Maintain the hinged position - 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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TRAPBAR CARRY<\/strong><\/span>
\nPattern Type: Full Body<\/p>\n\n

Tips
\n<\/strong>- Deadlift the bar like normal.
\n- Maintaining proper posture (big chest, tight lats, strong core), walk 10y out, return the bar to the floor, pick it back up and return to starting position.
\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

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":[94],"tags":[],"class_list":["post-4732","post","type-post","status-publish","format-standard","hentry","category-training-camp-main-movements"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4732","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=4732"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4732\/revisions"}],"predecessor-version":[{"id":4776,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4732\/revisions\/4776"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4732"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}