{"id":4769,"date":"2018-11-15T09:54:56","date_gmt":"2018-11-15T14:54:56","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4769"},"modified":"2018-11-15T10:01:52","modified_gmt":"2018-11-15T15:01:52","slug":"11-15-21","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/11-15-21\/","title":{"rendered":"11\/15-21"},"content":{"rendered":"
<\/div>
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WEEK 1 - Main Work
\n<\/strong>3-5 sets of 5 reps - looking for a set of 5 you could probably do 7-8 reps total.
\n<\/i><\/h6>\n<\/div>\n<\/div><\/div><\/div>
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Assistance - Calisthenic Tests
\nPick 1-2 each day you come in to test.<\/strong>
\n1: Max Pullups
\n2: Max Pushups
\n3: Box Jump Height
\n4: Ring L-Sit Hold
\n5: Dot Drill
\n6: 40y Sprint
\n<\/i>7: Max KB Snatches in :60s
\n8: Max Ass Bike Cals in :60s
\n9: Max Distance Row in :60s
\n<\/i>Advanced Drills<\/strong>
\n10: Max Ring Muscle Ups in :60s
\n11: Max Peg Boards in :60s
\n12: Max Pistol Squats in :60s
\n13: Max Double Unders in :60s
\n14: Max Rope Climbs in :60s<\/i><\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

WEEK 1 – Main Work 3-5 sets of 5 reps – looking for a set of 5 you could probably do 7-8<\/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":[89],"tags":[],"class_list":["post-4769","post","type-post","status-publish","format-standard","hentry","category-assistance-2"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4769","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=4769"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4769\/revisions"}],"predecessor-version":[{"id":4782,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4769\/revisions\/4782"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4769"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4769"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4769"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}