{"id":4964,"date":"2018-12-03T15:33:35","date_gmt":"2018-12-03T20:33:35","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4964"},"modified":"2018-12-06T16:05:55","modified_gmt":"2018-12-06T21:05:55","slug":"dec-3-6-athletic-development","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/dec-3-6-athletic-development\/","title":{"rendered":"Dec 3-6 Athletic Development"},"content":{"rendered":"
\n
\n\t
High School
\n<\/strong>Conditioning - See COTD<\/i><\/h6>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t
Main Work
\n<\/strong>Upper:<\/strong>
\n1A. 5x5 Barbell Bench
\n1B. 5x10 DB Row
\n2A.50 Weighted Situps
\n<\/i>2B.50 Hammer Curls
\n<\/i>2C.75 Push Downs<\/i><\/h6>\n

\n<\/i><\/i><\/h6>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t
Main Work
\n<\/strong>Lower:<\/strong>
\n1A. 5x5 TBDL
\n1B. 5x40y Farmer Carry
\n2A.50 Weighted Situps
\n2B. 50 LR Hamstring Jammers<\/i><\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div>
\n
\n\t

Middle School Tuesday
\n»2 Lap Warm-Up<\/strong>
\n»Strength\/Agility Circuit : 60:20<\/strong>
\n»» Box Jumps
\n»» Cross\/Cross\/Lateral\/Lateral MH
\n»» KB Squats
\n»» Pushups with Rotations
\n»» Anti-Rotations
\n»» MB Slams
\n»SAQ Form<\/strong>
\n»» Wall Run Drills<\/h4>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t

Middle School Tuesday
\n»2 Lap Warm-Up<\/strong>
\n»Strength\/Agility Circuit <\/strong>
\n»» Depth Jump
\n»» Toe Taps
\n»» KB Deadlifts
\n»» Pushups with Arm Reaches
\n»» Ab Mats
\n»» Assault Bike
\n»SAQ Form<\/strong>
\n»» Wall Run Drills<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div>
\n
\n\t

Mon\/Wed 730p Soccer
\n<\/strong>»COTD
\n»Tests: Dot Drill, AMRAP Triple Steps, Box Jump
\n»Review: Squats, Hinge, Pushes, Pulls
\n»Strength:
\n3x5 TBDL\/\/ 3x10 DB Row
\n3x10 SLDL \/\/ 3x10 Lat MB Pass<\/h4>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t

Mon\/Wed 730p Soccer
\n<\/strong>»COTD
\n»Review: Squats, Hinge, Pushes, Pulls
\n»SAQ:
\nDepth Jump 3x5
\nDepth Jump with Lat Bound 3x3 LR
\n»Strength:
\n3x5 TBDL\/\/ 3x10 DB Row
\n3x10 SLDL \/\/ 3x10 Lat MB Pass<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

High School Conditioning – See COTD Main Work Upper: 1A. 5×5 Barbell Bench 1B. 5×10 DB Row 2A.50 Weighted Situps 2B.50 Hammer<\/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":[87],"tags":[],"class_list":["post-4964","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4964","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=4964"}],"version-history":[{"count":11,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4964\/revisions"}],"predecessor-version":[{"id":5033,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4964\/revisions\/5033"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4964"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}