{"id":5064,"date":"2018-12-09T16:34:01","date_gmt":"2018-12-09T21:34:01","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5064"},"modified":"2018-12-13T15:45:33","modified_gmt":"2018-12-13T20:45:33","slug":"dec-10-13-athletic-development","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/dec-10-13-athletic-development\/","title":{"rendered":"Dec 10-13 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 <\/strong>
\n»» 5x Depth Jump with Lateral Bound
\n»» 5x Dot Drill
\n»» 10x KB Back Step Lunge
\n»» 10x Eccentric Pushups
\n»» :30s Side Plank
\n»» Triple Step Box Jump
\n»SAQ Form<\/strong>
\n»» Shuffles into Sprints<\/h4>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t

Middle School Tuesday
\n»2 Lap Warm-Up & 3 Person Assault Bike<\/strong>
\n<\/strong>»Strength\/Agility Circuit <\/strong>
\n»» 2x Farmer Carry
\n»» 5x Dot Drill
\n»» 10x Squat and Around the World
\n»» 15x Knee Tucks
\n»» 20x Weighted Russian Twists
\n»» 20x Lateral Hops
\n»SAQ Form<\/strong>
\n»» Quickswitch & Lateral Bound<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div>
\n
\n\t

Mon\/Wed 730p Soccer
\n<\/strong>»COTD
\n»SAQ:
\nDepth Jump
\nDepth Jump with Lat Bound
\nDepth Jump with Double Lat Bound
\n»Strength:
\n3x5 KB Front Rack Squat\/\/ 3x10 DB Row
\n3xNorse Hamstring Curls \/\/ 3x10 Lat MB Pass<\/h4>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t

Mon\/Wed 730p Soccer
\n<\/strong>»COTD
\n»SAQ:
\nTriple Steps
\nTriple Steps with Reaction Forward
\nTriple Steps with Reaction Sideways
\n»Strength:
\n3x5 TBDL\/\/ 3x10 DB Row
\n3x10 Pushups \/\/ 3x10 Weighted Situps<\/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-5064","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5064","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=5064"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5064\/revisions"}],"predecessor-version":[{"id":5154,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5064\/revisions\/5154"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5064"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}