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FIELD STRONG: 2014-08-23

For today, you have 2 options. Option is working up to a 2 RM in the snatch, followed by a bar complex that demands a long pull and a short conditioning piece that I have added as EC, in case you are tired from the pulls. We worked hard on the Oly movements last cycle and I want to keep working them, but I want to prioritize pulling some heavy DLs, as we didnt get a lot of it during that same period. Option 2 is your SPP, if you have to run, ruck, fight or battle, this is where we put it in for a dedicated day.

Have fun and remember to try the drink of the week.

Bee Sting

Ingredients:

1 tablespoon honey
Juice of ½ lemon
3 ounces moonshine
½-1 cup iced tea
Lemon and fresh mint for garnish

Directions:

Juice the lemon into the bottom of a glass and dissolve the honey into the glass before adding moonshine and stirring well. Fill glass with ice, top with tea, stir and serve with a garnish of lemon and fresh mint.

PAHQ picked up our first client because he offered to pay in homemade moonshine and car maintenance. Now since we have more than a few jars of Huey's White Lightning and some well running trucks, I have been looking for recipes that feature "the shine." You can add someone else if you don't have a "Huey", but it wouldn't be the same...

WARM-UP:

3 x

Empty Bar Snatch Grip DL – 5 reps
Empty Bar Snatch Pull – 5 reps
Empty Bar Power Snatch – 5 reps
Empty Bar Snatch Grip PP – 5 reps
Empty Bar Overhead Squat – 5 reps
Strict Pull Ups – 5 reps
Run 200 meters (easy pace)

OPTION 1

Full Snatch 2 RM

During your rest between sets complete Bi Lateral Depth Jump to Single Leg Landing - 5 RT + 5 LT

Work up to a heavy 2 rep max in the full snatch. Take you time warming up as I want you to incorporate the plyos between each set. I would execute my snatches and during my 3-5 minute rest period, knock out my plyos. Take your time, this is not a race, it is all about execution. Do these off a 20" box, as the goal is the not the height, it is all about reducing foot contact time. Amanda does a great job of rebounding off your jump and getting quickly up on the box. Notice she steps off and lands on both feet and rebounds to land on a single leg. Alternate legs for 5 & 5 each set.

Complete 3-5 x

Snatch Pull - 3 reps
Power Snatch - 3 reps
Snatch Pull - 3 reps

Once you are done and have found your 2 RM, I want you to complete between 3-5 sets of this complex. I suggest you wear straps, but if you don't have them, no big deal, just dump the weight on the power snatches and re-grip. I want you to start light and work up to a heavy set on this complex.

EXTRA CREDIT: CONDITIONING

Complete as many sets as possible in 9 minutes of:

95/65 lbs Sandbag Walking Lunge - 20 yards
Landmine PP RT (heavy) - 10 reps
Landmine PP LT (heavy) - 10 reps

OPTION 2

SPP Training

This is your opportunity to get out of the gym and address your SPP training. This might include playing hops, hitting the trails, picking up your lacrosse stick, or training for that adventure race that is coming up. Anything that allows you to address you sport specific needs is what is on the agenda for today.

John

John
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John

John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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Posted in Cycle 6, Field Strong | 6 Comments

6 Responses to FIELD STRONG: 2014-08-23

  1. @gavin– I self-diagnosed a sublaxed rib a couple of months ago. I’m an attorney, mind you, not a doctor. Was generally able to workout but really had to make sure to get warm. Gentle foam roll working up to the PVC. Better within a couple of weeks, monitoring intensity.

    Saturday has turned into family day with Friday makeup work for me.

    Push Press: 3×3@135
    BP: 3×5@165

    Wife and kids wanted to drag the tire/sled, so we hit various versions of Jacked Street. Fun times.

  2. Pa2
    Warm up as written.
    PR double at 100kg!!! Whoo hoo! Sticking a fork in it. On to the bee sting! Have a good weekend ya’ll!

  3. @Truss, thanks. Doing better today, but very sore. Can’t go overhead in any fashion. Did the following:

    Option 2:
    5k row at moderate pace (21 minutes).
    DB bench press w/ 20#: 30, 30, 35 reps (couldn’t stabilize any heavier weight without pain).
    Kelso shrugs 3×10 w/ 70# KB. These hurt like hell but I figure this movement is exactly what I need.
    100 double unders.

  4. 45 min bike ride to gym , then W/U as Rx’d

    2RM Full Snatch. Got to 165, then couldn’t quite hit 175. Not too bad, just need more practice.

    @John, I’m really liking the new plyo movements, the quick feet is helping me with my other side goal (do a standing back flip by the end of the year)

    Then, completed complex at (135)(135)(145)(145)(155)

    E/C, using 120lbs sandbag and 100lbs for PP each side. 6 completed rounds, made it into the 7th.

    Just found a Mexican restaurant in Cali that serves an entire lamb head, brain tacos, and grasshoppers as an appetizer. I’m subbing that for the Sunday meal, haha

  5. PJ

    Make up day limited by the leg kicks I copped last night.

    Warm Up: Rx
    PA2
    Snatch Pull: worked up to a 2 until the bar wasn’t flying up CAT style – 75kg. One legged Plyo’s in between each attempt.

    Bench: 3×5 @ 75% – 60kg
    Single Arm DB press: 12@15kg, 12@17.5kg, 10@20kg
    Full GHR: 4 x 10

    Plus kickboxing session earlier on in the day. Looking forward to a swim, meaty breakfast, massage & sun.

  6. Loved the warmup, felt very sluggish through the first round then fast and athletic for rounds 2 & 3.

    Full snatch to 2 @ 40kg, equal PR, pussied out at higher weight, was pretty tired though.

    Power snatch complex @ 30kg and 35kg then stopped there.

    5 rounds exactly of the EC – Used 20kg DBs and 40kg on the landmine.

    Good day!

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