{"id":7825,"date":"2019-03-07T15:11:20","date_gmt":"2019-03-07T20:11:20","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=7825"},"modified":"2019-03-07T15:11:20","modified_gmt":"2019-03-07T20:11:20","slug":"tc-strength-squat-program","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tc-strength-squat-program\/","title":{"rendered":"TC &#8211; (Strength) Squat Program"},"content":{"rendered":"<h6><strong>Squat Program (Strength)<\/strong><\/h6>\n<p><strong><span style=\"text-decoration: underline;\">WEEK 1<\/span><br>\n<a href=\"https:\/\/burrstrength.com\/p\/barbell-box-squat\/\">9&times;2 Box Squat (Speed)<\/a><br>\n<\/strong><em>50% of your best Squat, controlled down to a box and explode up. Rest 45s between sets.<br>\n<strong>3&times;5 Front Squat with Bottom Pause &mdash; <a href=\"https:\/\/burrstrength.com\/p\/safety-squat-bar\/\">(Or SSB)<\/a><br>\n<\/strong>Perform a Front Squat then Pause in whole &ndash; should be able to get 5 all easily with about 2 in the tank.<br>\n<strong>3&times;5 Strict <\/strong><strong>GHD<\/strong><a href=\"https:\/\/burrstrength.com\/p\/ring-rows\/\"><strong><br>\n<\/strong><\/a>Go as slow as possible, no hands, use bands if necessary.<br>\n<a href=\"https:\/\/burrstrength.com\/p\/reverse-hyper\/\"><strong>2&times;20 Reverse Hyper<\/strong><\/a><a href=\"https:\/\/burrstrength.com\/p\/ring-rows\/\"><strong><br>\n<\/strong><\/a>50% of your best squat.<\/em><strong><br>\n<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Squat Program (Strength) WEEK 1 9&#215;2 Box Squat (Speed) 50% of your best Squat, controlled down to a box and explode up.<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/tc-strength-squat-program\/\">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":[106],"tags":[],"class_list":["post-7825","post","type-post","status-publish","format-standard","hentry","category-tc-assistance-v2"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7825","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=7825"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7825\/revisions"}],"predecessor-version":[{"id":7826,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7825\/revisions\/7826"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=7825"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=7825"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=7825"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}