{"id":5285,"date":"2018-12-17T14:28:04","date_gmt":"2018-12-17T19:28:04","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5285"},"modified":"2018-12-20T15:35:29","modified_gmt":"2018-12-20T20:35:29","slug":"dec-17-20-athletic-development","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/dec-17-20-athletic-development\/","title":{"rendered":"Dec 17-20 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 Ring Row
\n<\/i><\/h6>\n

2A.50 V-Ups\n<\/p>\n

2B.50 Band Hammer Curls
\n<\/i>2C.75 DB OH Extensions<\/i><\/p>\n


\n<\/i><\/i><\/h6>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t
Main Work
\n<\/strong>Lower:<\/strong>
\n1A. 5x5 TBDL
\n1B. 5x5 GHD
\n<\/i><\/h6>\n

2A.50 MB Russian Twists
\n2B. 50 KB Swings<\/p>\n<\/div>\n<\/div><\/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»» 15x LR Ring Mountain Climbers
\n»» Hand Ladder
\n»» 10x Split Squats
\n»» 10x DB Row
\n»» 5x Box Jump & Depth Jump
\n»» 8x Plyo Lunges from Pad
\n»SAQ Form<\/strong>
\n»» Lateral Bounds<\/h4>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t

Middle School Tuesday
\n»Conditioning First! Alone, you must do any order:
\n<\/strong>»» 15 Cals on bike
\n»» 50 Pushups
\n»» 50 Squats
\n»» 50 Situps
\n»» 50 Starjacks
\n»Strength\/Agility Circuit <\/strong>
\n»» D\/B Heavy Medball Carry
\n»» 10-20 Straight Arm Ring Knee Tucks
\n»» 3 LR MB Get Up (NO ARMS)
\n»» 10 LR Balance SLDL
\n»» 10 Plyo Pushup or Walk Up to 12\"
\n»» 15 V-Situps
\n»FORM<\/strong>
\n»» HINGING
\n»» PUSHUPS
\n»» SQUATS<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div>
\n
\n\t

Mon\/Wed 730p Soccer
\n»COTD<\/strong>
\n»SAQ:<\/strong>
\nSquare Drill
\nSquare Drill with Plate
\n»Strength:<\/strong>
\n3x5 KB Front Rack Squat\/\/ 3x10 Ring Row
\n3x20 Hamstring Jammer \/\/ 3x5 Toe Tap and Reaction Lat Pass<\/h4>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t

Mon\/Wed 730p Soccer
\n»COTD<\/strong>
\n»SAQ:<\/strong>
\nToe Taps
\nToe Taps with Resistance
\nToe Taps with Reaction Based
\n»Strength:<\/strong>
\n3x5 TBDL\/\/ 3x5-10 Pullup
\n3x10 DB 1 Arm BP \/\/ 3x:30s Weighted Plank<\/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 Ring Row 2A.50 V-Ups 2B.50 Band 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-5285","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5285","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=5285"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5285\/revisions"}],"predecessor-version":[{"id":5475,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5285\/revisions\/5475"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5285"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5285"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5285"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}