{"id":5034,"date":"2018-12-06T20:51:35","date_gmt":"2018-12-07T01:51:35","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5034"},"modified":"2018-12-06T20:51:35","modified_gmt":"2018-12-07T01:51:35","slug":"12-78","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/12-78\/","title":{"rendered":"12\/7,8"},"content":{"rendered":"
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003 - WEEK 4 - Main Work<\/strong>
\n<\/i>Warmup (2-3 sets) then 3\/3\/3+ at prescribed weight.<\/i><\/h6>\n
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WARMUP - 8m
\n<\/strong>» Foam Roll Quads
\n» Low Squat Lateral Lunge
\n» Lateral Bear 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 Heavy Back Step Lunges<\/h4>\n

»C: 20 Body Saws (# if poss)<\/h4>\n<\/div>\n<\/div><\/div><\/div>
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Upper Assistance
\n<\/strong>»M: 8-12 DB Row
\n»S: AMRAP HSPU or Variations<\/h4>\n

»C: 15 Weighted Situps<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div>
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003 – WEEK 4 – Main Work Warmup (2-3 sets) then 3\/3\/3+ at prescribed weight.   WARMUP – 8m » Foam Roll<\/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-5034","post","type-post","status-publish","format-standard","hentry","category-assistance-2"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5034","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=5034"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5034\/revisions"}],"predecessor-version":[{"id":5041,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5034\/revisions\/5041"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5034"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5034"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5034"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}