{"id":6191,"date":"2019-01-08T15:14:24","date_gmt":"2019-01-08T20:14:24","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6191"},"modified":"2019-01-10T15:45:55","modified_gmt":"2019-01-10T20:45:55","slug":"ad-jan-2-3-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/ad-jan-2-3-2\/","title":{"rendered":"AD Jan 7-9"},"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»Warmup!
\n<\/strong>»» Run 1 Lap
\n»» 50 Leg Raise
\n»Strength\/Agility Circuit <\/strong>
\n»» :20s LR Renegade Row Hold
\n»» 10 Weighted Situp
\n»» 8-12 DB Floor Press
\n»» 5-10 Ring Jumping Pullups
\n»» 5 LR PB L-Hop Jums
\n»» 10 PB Burps with Plank Jacks
\n»Conditioning<\/strong>
\n»» BSP Work Capacity Test<\/h4>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t

Middle School Tuesday
\n»Warmup! 5 Rounds
\n<\/strong>»» 5 Calories
\n»» 10 Hanging Leg Raise
\n»» 10 Pushups
\n»Strength\/Agility Circuit <\/strong>
\n»» 100 Pushups
\n»» 100 Leg Flutters Holding a MB
\n»» 100 Jump Squats with Overhead Touch
\n»» 50 Box Jumps
\n»» 200 Plank Jacks
\n»» 50 Burpees
\n»SAQ<\/strong>
\n»» Seated Runs & Falling Starts<\/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-6191","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6191","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=6191"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6191\/revisions"}],"predecessor-version":[{"id":6295,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6191\/revisions\/6295"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6191"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}