{"id":6637,"date":"2019-01-30T13:28:28","date_gmt":"2019-01-30T18:28:28","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6637"},"modified":"2019-02-07T10:24:21","modified_gmt":"2019-02-07T15:24:21","slug":"005-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/005-2\/","title":{"rendered":"005"},"content":{"rendered":"
\n
\n\t
STRENGTH AND ATHLETICISM<\/strong><\/h6>\n

Goals: Strength based with emphasis on a functional bodybuilding and toughness development.<\/strong><\/p>\n

Breakdown: Move the weight quickly. High Weights, Low Reps. Take minimal rest between each set.<\/p>\n

Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
\n<\/u><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

\n
\n\t

Barbell Bench Press<\/a><\/u><\/b><\/p>\n\n

Tips
\n<\/strong>- Squeeze the bar hard with your hands.
\n- Set up below the J-Cups to avoid hitting the hooks when returning the bar to the top position.
\n- Bring the bar to your chest, and explode back to the starting position.
\n- Keep butt on the bench the entire time as well as your feet on the floor.
\n- Bring the bar towards your nipple line on the descent, and back over your chin as you press.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

1 KB Push Press<\/strong><\/span><\/p>\n\n

Tips
\n<\/strong>- Keep your core tight.
\n- Start with the KB in the Front Rack Position
\n- Drive with your legs then finish with your shoulder.
\n- Keep your wrist straight<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

HIGHBAR SQUAT<\/strong><\/span><\/p>\n

Video Coming Soon<\/p>\n

Tips
\n<\/strong>- Start with the landmine on a box.
\n- You must lean into the bar slightly when standing erect.
\n- We are performing a PAUSE in the bottom with this movement.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

Deadlift<\/strong><\/span><\/p>\n\n

Tips
\n<\/strong>- Keep your shins vertical and start with the bar 2" from your shin.
\n- Have a big chest by pulling your shoulder blades back.
\n- Keep the bar close to your body the entire way up.
\n- Come down slowly to the ground - no dropping.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

Skill Development<\/strong><\/span><\/p>\n

Pick 1-2 Skills listed below and progress\/perfect\/refine\/master them.<\/p>\n

Skills
\nHand Stand Pushup<\/a> :::<\/strong> Pike Pushup<\/a> --> Box Pike --> HSPU on Wall with Levels
\nBar Muscle Up<\/a> ::: <\/strong>Pullups<\/a>\/Dips --> Hollow Tight Arch --> Box MU
\nRing Muscle Up ::: <\/strong>Pullups<\/a>\/Dips --> Hollow Tight Arch --> Box MU
\nPeg Board ::: <\/strong>Hangs --> Pullups<\/a> --> Short Climbs
\nPistol Squats<\/a> :::<\/strong> Box --> Ring --> Toe --> Heel Wrap --> Plate
\nL-Sit ::: <\/strong>SL Switches --> Knee Tucks --> Bent Knee
\nHandstand Walk ::: <\/strong>Coming off wall --> Shoulder Taps --> Kick Ups no back support
\nDouble Unders<\/a> ::: <\/strong>Practice!
\nRope Climb<\/a> ::: <\/strong>J-Hook --> Short Climb<\/p>\n

 <\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

\n
\n\t
WEIGHTS AND CARDIO<\/strong><\/h6>\n

Goals: Weight Loss Primarily with the secondary being to build muscle.<\/strong><\/p>\n

Breakdown: Move the weight with a constant pace - between sets perform the listed cardio to keep your HR up.<\/strong><\/p>\n

Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
\n<\/u><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

\n
\n\t

DB Bench Press<\/a><\/u><\/b><\/p>\n\n

Tips
\n<\/strong>- Keep Wrists Straight
\n- Tuck Elbows as you descend
\n- Flare elbows as you ascend
\n- Keep feet on floor and upper back tight<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

2 KB Overhead Press<\/strong><\/span><\/p>\n\n

Tips
\n<\/strong>- Keep your core tight.
\n- Start and finish in the front rack position.
\n- Legs must remain straight.
\n- Keep your wrists straight.
\n- Pop your head through the 'window'.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

KB Goblet Squat<\/a><\/strong><\/span><\/p>\n\n

Tips
\n<\/strong>- Force your Knees out as you sit
\n-  Keep your heels flat
\n- Have a big chest
\n- Get as LOW as you physically can
\n- Pause for 1s in the bototm<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

2 KB SLDL<\/a><\/strong><\/span><\/p>\n

Video Coming Soon<\/p>\n

Tips
\n<\/strong>- Pick the weight up like a normal deadlift
\n-  Kick one leg back and hinge your hips and slightly bend you knee.
\n- Bring your chest towards the floor while keeping the back of your head in line with your hips.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

Weekly Core Circuit<\/strong><\/span><\/p>\n

You will have a core circuit each week to pick from. We reccomend this workout for those who attend 3 or more TC per week.<\/p>\n

 <\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

\n
\n\t
HYPERTROPHY AND TONE<\/strong><\/h6>\n

Goals: For those already at their desired weight to lean & tone their muscles up - also great for those who are 'bulking' and want to add size.<\/strong><\/p>\n

Breakdown: Move the weight slowly and with precise control. Lighter weight with high loading volumes.<\/strong><\/p>\n

Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
\n<\/u><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

\n
\n\t

Barbell Bench Press<\/a><\/u><\/b><\/p>\n\n

Tips
\n<\/strong>- Squeeze the bar hard with your hands.
\n- Set up below the J-Cups to avoid hitting the hooks when returning the bar to the top position.
\n- Bring the bar to your chest, and explode back to the starting position.
\n- Keep butt on the bench the entire time as well as your feet on the floor.
\n- Bring the bar towards your nipple line on the descent, and back over your chin as you press.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

2 KB Overhead Press<\/strong><\/span><\/p>\n\n

Tips
\n<\/strong>- Keep your core tight.
\n- Start and finish in the front rack position.
\n- Legs must remain straight.
\n- Keep your wrists straight.
\n- Pop your head through the 'window'.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

KB Goblet Squat<\/a><\/strong><\/span><\/p>\n\n

Tips
\n<\/strong>- Force your Knees out as you sit
\n-  Keep your heels flat
\n- Have a big chest
\n- Get as LOW as you physically can
\n- Pause for 1s in the bototm<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

Barbell RDL<\/a><\/strong><\/span><\/p>\n\n

Tips
\n<\/strong>- Keep your core tight.
\n- Pick up the bar as if you were doing a regular deadlift.
\n- Reach your hips back as far as you can to find a stretch.
\n- Hold the bottom position for a second.
\n- Return to standing and squeeze glutes.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

Weekly Core Circuit<\/strong><\/span><\/p>\n

You will have a core circuit each week to pick from. We reccomend this workout for those who attend 3 or more TC per week.<\/p>\n

 <\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

STRENGTH AND ATHLETICISM Goals: Strength based with emphasis on a functional bodybuilding and toughness development. Breakdown: Move the weight quickly. High Weights,<\/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":[94],"tags":[],"class_list":["post-6637","post","type-post","status-publish","format-standard","hentry","category-training-camp-main-movements"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6637","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=6637"}],"version-history":[{"count":8,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6637\/revisions"}],"predecessor-version":[{"id":6774,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6637\/revisions\/6774"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6637"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}