{"id":8883,"date":"2019-04-21T10:58:20","date_gmt":"2019-04-21T14:58:20","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8883"},"modified":"2019-05-01T14:10:27","modified_gmt":"2019-05-01T18:10:27","slug":"007-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/007-2\/","title":{"rendered":"007"},"content":{"rendered":"
\n
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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>

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CLOSE GRIP 2 BOARD BENCH PRESS
\n<\/u>Emphasis: Upper Body Push
\n<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
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LANDMINE SHOULDER PRESS<\/a>
\n<\/u>Emphasis: Upper Body Push<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
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ZERCHER SQUAT<\/a> (FROM FLOOR)
\n<\/u>Emphasis: LOWER BODY SQUAT<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
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TRAPBAR DEADLIFT<\/a> (LOW HANDLE)
\n<\/u>Emphasis: LOWER BODY HINGE<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
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SUITCASE CARRY<\/a>
\n<\/u>Emphasis: CORE<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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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
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WEIGHTED PUSHUPS<\/a>
\n<\/u>Emphasis: Upper Body Push
\n<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

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DB CLEAN AND PUSH PRESS
\n<\/u>Emphasis: Upper Body Push<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

ZERCHER SQUAT<\/a> (FROM FLOOR)
\n<\/u>Emphasis: LOWER BODY SQUAT<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
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KB GOOD MORNINGS
\n<\/u>Emphasis: LOWER BODY HINGE<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
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SUITCASE CARRY<\/a>
\n<\/u>Emphasis: CORE<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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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

CLOSE GRIP 2 BOARD BENCH PRESS
\n<\/u>Emphasis: Upper Body Push
\n<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

DB CLEAN AND PUSH PRESS
\n<\/u>Emphasis: Upper Body Push<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

ZERCHER SQUAT<\/a> (FROM FLOOR)
\n<\/u>Emphasis: LOWER BODY SQUAT<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

KB GOOD MORNINGS
\n<\/u>Emphasis: LOWER BODY HINGE<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

SUITCASE CARRY<\/a>
\n<\/u>Emphasis: CORE<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

\n
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FUNCTIONAL EFFORT<\/strong><\/h6>\n

Goals: For those who want to try something different. Great for those in LE, MIL, Fire or those who simply want to build some 'weird ass strength'.<\/strong><\/p>\n

Breakdown: Focus on stability and movement precision. Most of these movements are full body.<\/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

2 KB CLEAN & THRUSTER<\/u>
\n<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

SANDBAG LOADS<\/a> TO SHOULDER<\/u>
\n<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

ZERCHER SQUAT<\/a> (FROM FLOOR)<\/u>
\n<\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

COMPLEX:
\nBARBELL PUSHUP<\/a>, ROWS, CLEAN & PRESS<\/u>
\n<\/em><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

HAND OVER HAND ROPE PULL<\/u>
\n<\/em><\/b><\/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-8883","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\/8883","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=8883"}],"version-history":[{"count":22,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8883\/revisions"}],"predecessor-version":[{"id":9033,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8883\/revisions\/9033"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8883"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}