{"id":5010,"date":"2018-12-04T20:42:20","date_gmt":"2018-12-05T01:42:20","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5010"},"modified":"2018-12-04T20:42:20","modified_gmt":"2018-12-05T01:42:20","slug":"12-56","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/12-56\/","title":{"rendered":"12\/5,6"},"content":{"rendered":"
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003 - WEEK 3\/4 - Main Work
\n<\/strong>(12\/5) Warmup (2-3 sets) then 5\/5\/5+ at prescribed weight.
\n<\/i>(12\/6) Warmup (2-3 sets) then 3\/3\/3+ at prescribed weight.<\/i><\/h6>\n
 <\/i><\/h6>\n<\/div>\n<\/div><\/div><\/div>
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WARMUP - 8m
\n<\/strong>» Foam Roll IT Bands
\n» Lunge with Overhead Side Lean
\n» Spiderman Crawl
\n» Conditioning Practice<\/h4>\n<\/div>\n<\/div><\/div><\/div>
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Lower Assistance<\/strong>
\n»M: 8-15 GHD
\n»S: 6-10 Landmine Squats
\n<\/h4>\n

»C: 20 Body Saws (# if poss)<\/p>\n<\/div>\n<\/div><\/div><\/div>

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Upper Assistance
\n<\/strong>»M: 8-12 DB Row
\n»S: AMRAP Stability Band Pushup
\n<\/h4>\n

»C: 15 Weighted Situps<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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<\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

003 – WEEK 3\/4 – Main Work (12\/5) Warmup (2-3 sets) then 5\/5\/5+ at prescribed weight. (12\/6) Warmup (2-3 sets) then 3\/3\/3+<\/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-5010","post","type-post","status-publish","format-standard","hentry","category-assistance-2"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5010","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=5010"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5010\/revisions"}],"predecessor-version":[{"id":5012,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5010\/revisions\/5012"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5010"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}