{"id":6140,"date":"2019-01-04T13:56:37","date_gmt":"2019-01-04T18:56:37","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6140"},"modified":"2019-02-01T16:57:25","modified_gmt":"2019-02-01T21:57:25","slug":"soccer-1q-2019","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/soccer-1q-2019\/","title":{"rendered":"Soccer – 1Q 2019"},"content":{"rendered":"
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WEEK 1<\/strong><\/span><\/h2>\n

Pre-Class Warmup
\n<\/em><\/span><\/strong>» :30s Foam Roll IT\/Quads
\n» 10 Worlds Greatest Stretch
\n» 10 Roll Over to V-Sit<\/h2>\n

Conditioning - 4 Rounds
\n<\/em><\/strong>» :45s bike
\n» :45s burpees
\n» :45s jump rope<\/h2>\n

Strength - 3 Rounds
\n<\/em><\/strong>» 10 KB Deadlift
\n» 10 Ring Rows
\n» 10 Balance SLDL<\/h2>\n

SAQ
\n<\/em><\/strong>» Jumping & Landing Technique (2 & 1 Foot)
\n» Box Jumps<\/h2>\n<\/div>\n<\/div><\/div>
\n
\n\t

WEEK 2<\/strong><\/span><\/h2>\n

Pre-Class Warmup
\n<\/em><\/span><\/strong>» :30s Foam Roll IT\/Quads
\n» 10 Worlds Greatest Stretch
\n» 10 Roll Over to V-Sit<\/h2>\n

Conditioning - 4 Rounds
\n<\/em><\/strong>» 1 - 20 :: Starjacks
\n» 2 - 10 :: MB Slams
\n» 3 - 30 :: Toe Taps
\n» 4 - 10 :: Pushups
\n» 5 - 5 Cal :: Assault Bike
\n» 6 - 30 :: Lateral Hops<\/h2>\n

Strength - 3 Rounds
\n<\/em><\/strong>» 10 2 KB Deadlift
\n» 5 Eccentric Pullups
\n» 10 LR Split Squats
\n» 10 LR SL MB Hip Thrusts<\/h2>\n

<\/h2>\n

SAQ
\n<\/em><\/strong>» Box Jumps
\n» Ladder Lateral Bound Series<\/h2>\n<\/div>\n<\/div><\/div>
\n
\n\t

WEEK 3<\/strong><\/span><\/h2>\n

Pre-Class Warmup
\n<\/em><\/span><\/strong>» :30s Foam Roll IT\/Quads
\n» 10 Worlds Greatest Stretch
\n» 10 Roll Over to V-Sit<\/h2>\n

Conditioning - 15m AMRAP with Partner
\n<\/em><\/strong>» 7 Cals
\n» 40y Farmer Carry
\n» 10 Wallball Squats<\/h2>\n

Strength - 3 Rounds
\n<\/em><\/strong>» TBDL
\n» 5 Eccentric Pullups
\n<\/h2>\n

» 8 LR Split Squats<\/a>
\n» 8 LR 2KB SLDL<\/p>\n

SAQ<\/em><\/strong>
\n» Ladder Lateral Bounds with Box Jump<\/h2>\n<\/div>\n<\/div><\/div>
\n
\n\t

WEEK 4<\/strong><\/span><\/h2>\n

Pre-Class Warmup
\n<\/em><\/span><\/strong>» :30s Foam Roll IT\/Quads
\n» 10 Worlds Greatest Stretch
\n» 10 Roll Over to V-Sit<\/h2>\n

Conditioning - 12m AMRAP
\n<\/em><\/strong>» 15 KB Swings
\n» 5 Laps<\/h2>\n

Strength - 3 Rounds
\n<\/em><\/strong>» TBDL
\n» 5-10 Banded Pullups
\n<\/h2>\n

» 8 LR Plyo Split Squats<\/a>
\n» 8 LR Hamstring Jammers<\/p>\n

SAQ<\/em><\/strong>
\n» Depth Jump Series<\/h2>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

WEEK 1 Pre-Class Warmup » :30s Foam Roll IT\/Quads » 10 Worlds Greatest Stretch » 10 Roll Over to V-Sit Conditioning – 4 Rounds »<\/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-6140","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6140","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=6140"}],"version-history":[{"count":11,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6140\/revisions"}],"predecessor-version":[{"id":6670,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6140\/revisions\/6670"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6140"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}