{"id":6435,"date":"2019-01-17T14:51:57","date_gmt":"2019-01-17T19:51:57","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6435"},"modified":"2019-01-17T14:51:57","modified_gmt":"2019-01-17T19:51:57","slug":"tc-005","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tc-005\/","title":{"rendered":"TC 005"},"content":{"rendered":"
\n
\n\t
RECOMENDED FOR 2-3X PER WEEK<\/span>
\nD1: Assistance Upper - 2-4 sets<\/span>
\n<\/strong>- 8-12 LR Anti-Rotation KB Press<\/span><\/span>
\n- 8-12 Ring Pullups (# if possible)<\/span>
\nD2: Assistance Lower - 2-4 sets
\n<\/strong>- 8-12 LR Walking Lunges
\n- 8-12 LR SL MB Hip Thrust (# if possible)<\/span>
\nD3: Power - 5 Sets of each (straight set). Low Rest
\n<\/strong>- 5 L\/R Lateral Mini Hurdle Change of Direction SL Jumps
\n- 5 'Overspeed' Banded Jumps
\n- 3 Hurdles for Height<\/span><\/h6>\n<\/div>\n<\/div><\/div><\/div>
\n
\n\t
RECOMENDED FOR 4-5X PER WEEK<\/span>
\nD4: Interval Capacity for Legs - 12m alternating<\/span>
\n<\/strong>- MAX cals :20s Ass Bike<\/span><\/span>
\n- 5 Heavy Landmine Squats<\/span>
\nD5: Murph Prep - AMRAP 15 (# if possible)
\n<\/strong>- Bike 35\/50 Cals then AMRAP15 5\/10\/15 Pull\/Push\/Squat.<\/span><\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

RECOMENDED FOR 2-3X PER WEEK D1: Assistance Upper – 2-4 sets – 8-12 LR Anti-Rotation KB Press – 8-12 Ring Pullups (#<\/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-6435","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\/6435","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=6435"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6435\/revisions"}],"predecessor-version":[{"id":6444,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6435\/revisions\/6444"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6435"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}