{"id":6291,"date":"2019-01-10T10:31:04","date_gmt":"2019-01-10T15:31:04","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6291"},"modified":"2019-01-10T10:31:04","modified_gmt":"2019-01-10T15:31:04","slug":"tc-004","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tc-004\/","title":{"rendered":"TC 004"},"content":{"rendered":"
\n
\n\t
RECOMENDED FOR 2-3X PER WEEK<\/span>
\nD1: Assistance - 2-4 sets<\/span>
\n<\/strong>- 8-12 Slow Barbell RDL<\/span><\/span>
\n- 8-12 Ring Rows (# on chest if possible)<\/span>
\nD2: Work Capacity
\n<\/strong>- Bike 1 Minute, Jump Rope 1 Minute, Burpees 1 Minute. Rest 1 Minute. Repeat 2x.<\/span>
\nD3: Core - Break up as needed
\n<\/strong>- :90s LR Banded Suitcase Hold
\n- :90s L-Sit Hold<\/span><\/h6>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t
RECOMENDED FOR 4-5X PER WEEK<\/span>
\nD4: Assistance - 2-4 Rounds<\/span>
\n<\/strong>- AMRAP Pullups<\/span><\/span>
\n- AMRAP Dips<\/span>
\nD5: Endurance Capacity
\n<\/strong>- Row 1 Mile then Run 600y<\/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 – 8-12 Slow Barbell RDL – 8-12 Ring Rows (# on chest<\/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-6291","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\/6291","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=6291"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6291\/revisions"}],"predecessor-version":[{"id":6293,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6291\/revisions\/6293"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6291"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}