{"id":9079,"date":"2019-05-06T20:49:01","date_gmt":"2019-05-07T00:49:01","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9079"},"modified":"2019-05-07T08:12:32","modified_gmt":"2019-05-07T12:12:32","slug":"5-7-19-wce52","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/5-7-19-wce52\/","title":{"rendered":"5\/7\/19 &#8211; WCE52"},"content":{"rendered":"<div id=\"pl-9079\" class=\"panel-layout\"><div id=\"pg-9079-0\" class=\"panel-grid panel-no-style\"><div id=\"pgc-9079-0-0\" class=\"panel-grid-cell\"><div id=\"panel-9079-0-0-0\" class=\"so-panel widget widget_arpw-widget arpw-widget-random panel-first-child\" data-index=\"0\"><h3 class=\"widget-title\">GPP (OPTIONAL)<\/h3><div class=\"arpw-random-post \"><ul class=\"arpw-ul\"><li class=\"arpw-li arpw-clearfix\"><a class=\"arpw-title\" href=\"http:\/\/burrstrength.com\/p\/gpp-7-23-19\/\" rel=\"bookmark\">GPP &ndash; 7\/23\/19<\/a><div class=\"arpw-content\"><strong>CONDITIONING<\/strong>\n\n3 Rounds: 5 2KB Swings, 50y 2KB Front Rack Carry, Repeat, Then 5 Rounds of 10 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Pushup<\/div><div class=glossaryItemBody>&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_46839&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Pushups<\/a> and 10 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/squat\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Squats<\/div><div class=glossaryItemBody>&lt;strong&gt;Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_71856&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Squats<\/a>.\n\n<strong>STRENGTH<\/strong>\n\n5 Sets 10 L\/R Overhead Walking Lunges.\n\n<strong>CORE<\/strong>\n\n5 Rounds\n\n15 LR Band Rotations\n\n:15-30s Hanging L-Sit Hold<\/div><\/li><\/ul><\/div><!-- Generated by https:\/\/wordpress.org\/plugins\/advanced-random-posts-widget\/ --><\/div><div id=\"panel-9079-0-0-1\" class=\"so-panel widget widget_sow-editor\" data-index=\"1\"><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h2 style=\"text-align: center;\"><b>WARMUP<br>\n<\/b><i>3x20s PB In\/Out Practice<br>\n2x3 KB SA Swing<br>\n2x3 KB High Pull<br>\n2x3 KB Snatch<\/i><\/h2>\n<hr>\n<h2 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">A - 10m Intervals<\/span><br>\nAssault Bike Fartlek - :45s Moderate Pace, :15s Hard Pace\n<p><\/p><\/strong><em>2min Rest after Bike<\/em><\/h2>\n<h2 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">B - 12m AMRAP<br>\n<\/span>20\/15 Cal Row or Ski<br>\n<\/strong><strong>7 2KB Snatch&nbsp;<\/strong><strong>(<span style=\"color: #0000ff;\">26\/35\/44<\/span>)(<span style=\"color: #ff00ff;\">18\/26\/35<\/span>)<br>\n10 PB Corner Drill Linear In\/Out Steps\n<p><\/p><\/strong><em>1min Rest<\/em><\/h2>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div><\/div><div id=\"panel-9079-0-0-2\" class=\"so-panel widget widget_sow-editor panel-last-child\" data-index=\"2\"><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h6 style=\"text-align: center;\"><em>Not sure how to perform an exercise below?<br>\n<span style=\"text-decoration: underline;\"><a href=\"https:\/\/burrstrength.com\/p\/exercises\/\"><strong>Check out our exercise database of 300+ exercises!<br>\n<\/strong><\/a><a href=\"https:\/\/burrstrength.com\/p\/exercises\/\"><strong>https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pg-9079-1\" class=\"panel-grid panel-no-style\"><div id=\"pgc-9079-1-0\" class=\"panel-grid-cell panel-grid-cell-empty\"><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>WARMUP 3x20s PB In\/Out Practice 2&#215;3 KB SA Swing 2&#215;3 KB High Pull 2&#215;3 KB Snatch A &#8211; 10m Intervals Assault Bike<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/gpp-7-23-19\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":4700,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-9079","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditioning","category-wce"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9079","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=9079"}],"version-history":[{"count":9,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9079\/revisions"}],"predecessor-version":[{"id":9099,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9079\/revisions\/9099"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/4700"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9079"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9079"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9079"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}