{"id":5156,"date":"2018-12-13T20:29:08","date_gmt":"2018-12-14T01:29:08","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5156"},"modified":"2018-12-13T20:29:08","modified_gmt":"2018-12-14T01:29:08","slug":"12-141516","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/12-141516\/","title":{"rendered":"12\/14,15,16"},"content":{"rendered":"
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003 - WEEK 5 - Main Work<\/strong>
\n<\/i>Warmup (2-3 sets) then 5\/3\/1+ at prescribed weight.<\/i><\/h6>\n
 <\/i><\/h6>\n<\/div>\n<\/div><\/div><\/div>
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WARMUP - 1-2 Rounds
\n<\/strong>» 10 Lunge with Lean away from knee
\n» 10 Bar Hollow Rocks
\n» Conditioning Practice<\/h4>\n<\/div>\n<\/div><\/div><\/div>
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Lower Assistance<\/strong>
\n»8-15 GHD
\nthen pick either<\/em>
\n»L1: 6-10 Goblet Split Squat
\n»L2: 6-10 SA OH Split Squat<\/h4>\n

if time allows, finish up with AMRAP<\/em>
\n»C: 10 Slow Mountain Climbers
\n»S: 3-5 Pistol Squat Variations<\/h4>\n<\/div>\n<\/div><\/div><\/div>
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Upper Assistance<\/strong>
\n»8-15 DB Row
\nthen pick either<\/em>
\n»L1: 6-10 Pullups & Dips
\n»L2: 3-5 Bar Muscle Ups<\/h4>\n

if time allows, finish up with AMRAP<\/em>
\n»:30s Plank (# if possible)
\n»10-30 HSPU Shoulder Tap Variations<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

003 – WEEK 5 – Main Work Warmup (2-3 sets) then 5\/3\/1+ at prescribed weight.   WARMUP – 1-2 Rounds » 10<\/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-5156","post","type-post","status-publish","format-standard","hentry","category-assistance-2"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5156","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=5156"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5156\/revisions"}],"predecessor-version":[{"id":5159,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5156\/revisions\/5159"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5156"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}