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FIELD STRONG: 2014-08-27

Active recovery and some aerobic work is on the menu for today. After an extended warm up and some skill work with the Oly bar, take a walk, ride or swim for 45-60 minutes. Once you are done, don't skip out on the static stretching.


3 x

Standing Teapot - 10 reps (5 RT/ 5 LT)
Banded Walks – 10 yards
Banded Reverse Walks – 10 yards
Banded Lateral Walks LT – 10 yards
Banded Lateral Walks RT – 10 yards
Charleston – 20 reps (10 RT/ 10 LT)
Banded Reverse Hypers - 10 reps


3 x

Snatch Warm Up 1

We need to make sure we are doing our skill progressions with the Olympic bar, so we can keep the skills we worked so hard for in the last micro-cycle. Think about executing each movement and making it crisp and explosive.


Walk/Bike/Row/Swim: 45-60 minutes @ moderate/easy pace

The goal today is to keep the HR around 140 beats per minute. How do I know I am around 140 beats per minute? If was moving at a good pace but still able to hold a conversation.


2-4 x

Active Hamstring Stretch w/ banded assist RT – 60 seconds
Active Hamstring Stretch w/ banded assist LT – 60 seconds
Dancer Stretch – 60 seconds
Banded Support Full Squat – 60 seconds
Vertical Column Side Stretch RT – 60 seconds
Vertical Column Side Stretch LT – 60 seconds
Child's Pose Progression 1 – 60 seconds
Child's Pose Moose Antler - 60 seconds


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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 | 2 Comments

2 Responses to FIELD STRONG: 2014-08-27

  1. Walked for 45 minutes.

  2. warm up and skill work as rx’d
    rode 45 min
    cool down as rx’d
    ball tonight, just back from a 4-day camp with the boys, needed a RECOVERY day, gonna hit today’s piece on Friday

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