{"id":6099,"date":"2019-01-02T21:40:00","date_gmt":"2019-01-03T02:40:00","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6099"},"modified":"2019-01-02T21:40:00","modified_gmt":"2019-01-03T02:40:00","slug":"tc-003","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tc-003\/","title":{"rendered":"TC 003"},"content":{"rendered":"
\n
\n\t
RECOMENDED FOR 2-3X PER WEEK<\/span>
\nD1: Assistance - 2-4 sets<\/span>
\n<\/strong>- 12-20 Exercise Ball Hamstring Curl<\/span><\/span>
\n- 5-10 Ring Pullups (# if possible)<\/span>
\nD2: Work Capacity
\n<\/strong>- Row or Bike Cals: AMRAP 3min, Rest 1min, do it again.<\/span>
\nD3: Core - Break up as needed
\n<\/strong>- 50 Weighted Situps (Heavy)
\n- :90s both sides Renegade Row Plank Hold<\/span><\/h6>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t
RECOMENDED FOR 4-5X PER WEEK<\/span>
\nD4: Assistance<\/span>
\n<\/strong>- 8-15 Barbell Curl<\/span><\/span>
\n- 20 Paused Band Pushdown<\/span>
\nD5: Endurance Capacity
\n<\/strong>- 1 Mile Run (# if possible)<\/span><\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

RECOMENDED FOR 2-3X PER WEEK D1: Assistance – 2-4 sets – 12-20 Exercise Ball Hamstring Curl – 5-10 Ring Pullups (# if<\/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":[89,101],"tags":[],"class_list":["post-6099","post","type-post","status-publish","format-standard","hentry","category-assistance-2","category-training-camp"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6099","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=6099"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6099\/revisions"}],"predecessor-version":[{"id":6101,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6099\/revisions\/6101"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6099"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6099"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6099"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}