{"id":6755,"date":"2019-02-06T21:04:42","date_gmt":"2019-02-07T02:04:42","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6755"},"modified":"2019-03-13T05:49:14","modified_gmt":"2019-03-13T09:49:14","slug":"cycle-6-assist","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cycle-6-assist\/","title":{"rendered":"CYCLE 6 ASSIST"},"content":{"rendered":"
\n
\n\t
W 3\/13\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n10 Ab Wheel<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 10x Power Swing, Swing<\/strong><\/span><\/h6>\n
T 3\/12\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n5 L Sit Ring Pullups<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 2m Sandbag Front Hold<\/strong><\/span><\/h6>\n
S 3\/9\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n10 Wallball Situp Throws<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 20 LR SA Ring Rows<\/strong><\/span><\/h6>\n
F 3\/8\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n6-12 Walking Renegade Rows<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: :60s DU or SU Practice<\/strong><\/span><\/h6>\n
T 3\/7\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n10 Plate Overhead Situps<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 30 Knees to Feet<\/strong><\/span><\/h6>\n
S 3\/3\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n40y LR Sandbag Shoulder Carry<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 30 Wind Shield Wipers<\/strong><\/span><\/h6>\n
S 3\/3\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n5x LR Squat - BS Lunge - Lat DL Lunge<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: :60s HS\/Pike Hold<\/strong><\/span><\/h6>\n
F 3\/1\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n10 LR Pot Stirs<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 30 Renegade Rows<\/strong><\/span><\/h6>\n
F 3\/1\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n6 L\/R DB\/KB Walking Lunges<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 3 Rounds: :30s Wallsit (Weighted, same as Squat, 5 Heavy Squats<\/strong><\/span><\/h6>\n
T 2\/28\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n8 Heavy KB Power Swings<\/span><\/span><\/h6>\n
HPUSH: 8-12 Bar Chinups (Palm Face)<\/span>
\nVPUSH: 8-12 DB Paused Rows
\n<\/span><\/span>HINGE: 8-15 Heel Elevated 2KB Front Rack Squat<\/span>
\nSQUAT: 8-15 2KB\/DB RDL<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 50 Sledges<\/strong><\/span><\/h6>\n
W 2\/27\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n8 LR Lateral Step Up<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 30 Rings T2B\/K2E<\/strong><\/span><\/h6>\n
T 2\/26\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n10 LR DB Pull Throughs<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 20 Tire Flips<\/strong><\/span><\/h6>\n
S 2\/24\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n2KB Complex: Farmer Carry 40y, 5 Cleans, 5 Presses 5 Squats<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 10 Rope Climb, 20 HOH<\/strong><\/span><\/h6>\n
F 2\/22\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n<\/strong>5-10 LR SA KB OH Squat<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 10 Rope Climb, 20 HOH<\/strong><\/span><\/h6>\n
F 2\/22\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n<\/strong>5 Chest Height Sandbag Load<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
CASHOUT: 30 Pullups<\/strong><\/span><\/h6>\n

----------<\/p>\n

T 2\/19\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n<\/strong>5-10 LR 1 Arm Pushup Progression<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n

 <\/p>\n

CASHOUT: 200y Farmer Carry<\/strong><\/span><\/h6>\n

----------<\/p>\n

T 2\/19\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage<\/strong>
\n<\/strong>8 L\/R Landmine Rotations<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n

 <\/p>\n

CASHOUT: 5 Peg Boards OR 30 Pullups<\/strong><\/span><\/h6>\n

----------<\/p>\n

M 2\/18\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>1 LR TGU with a Press in Each Position
\n<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n

----------<\/p>\n

S 2\/17\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>20y Sandbag Front Rack Carry
\n8-10 Power KB Swing<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n

----------<\/p>\n

S 2\/16\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>20y Chaos Sprinter Farmer Carrys
\n6-8  LR De-acceleration Lunge<\/span><\/span><\/h6>\n
HPUSH: 8-12 Ring Pullups<\/span>
\nVPUSH: 8-12 DB Suitcase Row
\n<\/span><\/span>HINGE: 8-12 Backstep Lunge<\/span>
\nSQUAT: 8-12 GHD<\/span>
\nSKILL\/CORE: 20 DB Curl \/\/ 20 Band Pushdown<\/span><\/h6>\n
F 2\/15\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>8-15 Weighted Situp<\/span><\/span>
\n8-15 DB\/BB Row \/\/<\/span> 6-10 LR DB Backstep Lunge to Step Up<\/span>
\n<\/span>2 PB Climb or 5-10 PB Pullup or 5-10 Netural Pullup<\/h6>\n
TH 2\/14\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>8-15 Close Stance Goblet Squat<\/span><\/span>
\n10-20 Suitcase Row \/\/<\/span> 10-20 DB\/K RDL<\/span>
\n<\/span>:30-45s Weighted Plank<\/h6>\n
T 2\/13\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>8-15 1 Arm Suitcase Hold & OH Press<\/span><\/span>
\n10-20 Facepulls \/\/<\/span> 8-12 GHD<\/span>
\n<\/span>10-20 Earthquake Bench<\/h6>\n
M 2\/12\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>8-15 1KB Deadlift<\/span><\/span>
\n10-15 Ring Row with 10-20s Hold \/\/<\/span> 10-15 Hamstring Jammers with 10-20s Hold<\/span>
\n<\/span>10-20 Earthquake Squat<\/h6>\n
S 2\/10\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>5-12 Slow T2B\/K2C<\/span>
\n10-15 Ring Rows \/\/<\/span> 6-12 MB\/SB Front Rack Squat<\/span>
\n<\/span><\/span>5 L\/R Renegade Row<\/h6>\n
S 2\/9\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>:20s All Out Ski ERG<\/span>
\n5-10 L\/R DB Rows \/\/<\/span> 6-12 Step Ups<\/span>
\n<\/span><\/span>5 Box Jump<\/h6>\n
F 2\/8\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>10 KB Swings (EXPLOSIVE)<\/span>
\n5-10 L\/R DB Power Rows \/\/<\/span> 6-12 Jump Squats for Height<\/span>
\n<\/span><\/span>5 L\/R Lateral PAUSED Bounds<\/h6>\n
\n
TH 2\/7\/19
\n<\/span><\/span><\/strong><\/span>Go as HEAVY as you can manage
\n<\/strong>
\n<\/strong>20y Farmer Carry<\/span>
\n5-10 Kickthrough KB Pushups \/\/<\/span> 6-12 2KB Sumo Deadlifts<\/span>
\n<\/span><\/span>20y Farmer Carry
\nAMRAP Pullups [At Hardest Difficulty doable for at least 5]<\/h6>\n
<\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

W 3\/13\/19 Go as HEAVY as you can manage 10 Ab Wheel HPUSH: 8-12 Bar Chinups (Palm Face) VPUSH: 8-12 DB Paused<\/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-6755","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\/6755","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=6755"}],"version-history":[{"count":71,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6755\/revisions"}],"predecessor-version":[{"id":8089,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6755\/revisions\/8089"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6755"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6755"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6755"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}