{"id":5006,"date":"2018-12-04T17:38:58","date_gmt":"2018-12-04T22:38:58","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5006"},"modified":"2018-12-04T17:38:58","modified_gmt":"2018-12-04T22:38:58","slug":"functional-bb-12-46","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/functional-bb-12-46\/","title":{"rendered":"Functional BB 12\/4,6"},"content":{"rendered":"

Olympic:<\/span><\/strong>
\nWork to a hea<\/em>vy snatch or clean full<\/span> single, then do 5×5 70% OHS OR 5×3 70% 3x Front Squat, 1x Jerk
\n<\/em>
\n-> Between sets, choose one:<\/span>
\n:30s Glute Bridge OR 20y Farmer Carry<\/h1>\n

-> Accessory (2-3)
\n<\/span>A1: 10 Ring Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_32167" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushups<\/a> OR 10 DB Press with Rotation
\nA2: 5-8 Eccentric Chinups OR 10 DB Row<\/div>
<strong>Leaning on a box or bench, pull your elbow high behind you with chest to the floor.<\/strong><iframe id="_ytid_45640" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/VfoXrTQ44i0?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >DB Rows<\/a><\/p>\n
\n

Powerlifting:<\/span><\/strong>
\nWork to a hea<\/em>vy Front Squat or Paused Bench Double<\/span>, then do 3×3-5 70%<\/em><\/h1>\n

-> Accessory (2-3)
\n<\/span>A1: 10 DB Floor Press<\/a> OR 10 DB RDL
\nA2: 10 Barbell Rows
\nB: 50 Hammer Curls
\nC: 100 Band Pushdowns<\/p>\n","protected":false},"excerpt":{"rendered":"

Olympic: Work to a heavy snatch or clean\u00a0full single, then do 5×5 70% OHS OR 5×3 70% 3x Front Squat, 1x Jerk<\/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":[91],"tags":[],"class_list":["post-5006","post","type-post","status-publish","format-standard","hentry","category-olympic"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5006","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=5006"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5006\/revisions"}],"predecessor-version":[{"id":5007,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5006\/revisions\/5007"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5006"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}