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FIELD STRONG: 2014-09-30

Tuesday is CAT bench with a few accessory movements to keep driving that adaptation. But I am throwing a curve at you by putting our sprints or pushes (which ever one you decide to do) before the upper body movements. In case you have some extra time and energy, I have some EC programmed for that trunk and upper back.

WARM UP:

2 x

Sandbag Dynamic PU – 10 reps
Cocky Walks – 10 reps
High Knee Lunge – 10 yards
Straight Leg Kicks – 10 yards
High Knee A-Steps – 10 yards
High Knee B-Steps – 10 yards
High Knee C-Steps – 10 yards
Strict Pull Ups – 10 reps

SPRINTS (HILL OR PROWLER PUSH):

Complete each sprint on the minute for 12 minutes:

30 yard Hill Sprint @ 4-6% grade or 30 yard Prowler Sprints w/ 135 lbs (60 kgs)

We are sprinting on a @ 4-6% grade for 30 yards or finding a distance of 30 yards to push that prowler. After you get to the top of the hill or end of the course, you have the rest of the minute to rest. Keep this pace for 12 minutes.

How do you know a hill is 4-6% grade?

The ramps in a parking structure have a maximum grade of 6.15%. So the ramp in a parking lot structure would be the proper grade to use for these sprints. Hill sprints require the nervous system to activate a large number of motor units thus forcing these MU to fire quickly by contracting the muscles with great force. And the hill runs require an athlete to sprint with a proper chest angle. This angle is advantageous to running on flat surfaces, as it teaches you to lean.

How do you know your prowler has 135 lbs or 60 kgs on it?

Because you have added three (3) 45 lbs or 20 kg plates to the prowler. The prowler is not included in the weight.

PA 1

Bench Press 5×3 @ 85% at 3 RM (CAT)

We are using the same compensatory acceleration principal on the bench, as we have been on the squats. As the concentric portion of the movement progresses, keep accelerating the weight. CAT training requires that as the mechanical advantage increases the speed of the bar increases.

Slight Decline DB Press 4 x max reps

Warm up to a weight you can do 10-12 times. Once you find weight, go for a set of max reps. Rest 60 seconds and do it again. Rest 60 seconds and do a final set.

Parallel Bar Dips – 3 x max reps

I want full extension. Think about bring your chest down to your hands for a big stretch, on the concentric portion of the movement think about exploding up “CAT” style. You have 3 sets to get max reps.

PA 2

Bench Press 5×3 @ 85% at training max (TM)

We are using the same compensatory acceleration principal on the bench, as we have been on the squats. As the concentric portion of the movement progresses, keep accelerating the weight. CAT training requires that as the mechanical advantage increases the speed of the bar increases.

Slight Decline DB Press 8, 8, 8, 8, 8

I want you to work up to a heavy set of 8 reps. Take 4 sets to get there. I want you to work to failure. If you can get 9 reps, then go again till you barely get 8 reps.

Parallel Bar Dips 1…2…3…4…5…?

I want full extension. Think about bring your chest down to your hands for a big stretch, on the concentric portion of the movement think about exploding up “CAT” style. For this I want you to do 1 rep, come down and rest, when you are ready do 2 reps. Come down and rest…then do 3 reps…and continue until you can not complete the reps. Here is the trick…how long are you going to rest? Lets see how you do…

EXTRA CREDIT:

4 x

KB Supported Dead Bugs Hands – 10 reps
Strict Pull Ups – 10 reps
KB Supported Dead Bugs Feet – 10 reps

Rest 60 seconds between sets.

This is extra credit....so if you are smoked from the sprints or pushes and bench work...be smart...recovery is a must for this program.

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 | 15 Comments

15 Responses to FIELD STRONG: 2014-09-30

  1. Warm up completed
    Prowler Push: I must have gotten some serious dame bramage this past weekend. . .and I don’t even drink, must have been gluten in my food.
    I put 50# on the prowler and barely make the first sprint. I regroup, strip it down to 20# and start fresh. After min #2 I am gasping for air, strip it naked, rest a minute and mange to get in a total of 7 sprints during the 12 min. They were fairly fast and around 12-14 s. At the end one of my partners doubts my measurements and remeasures. Yea, I rolled out 150 feet for 30 yds instead of 90 feet. Oh well. It was done and so was I.
    PA2
    Bench 5 x 3 @100#
    Slight decl DB bench 30/8, 35/8, 40/8, 45/8, 50/7
    Dips: failed on rep# 8 of set# 9
    NO EC

  2. Warmup – done
    Sprints – Done all within 5-7 sec. Good way to get the hammies loose.

    Bench 5×3 – done at 175. Felt pretty good today.
    Slight Decline bench – 5×8, done with 30#s. Those were all I got. Really focused on a slow negative and explosive drive.
    Parallel bar dips – got 8 sets then 7 reps on the 9th. Brutal.
    No EC today.

  3. Honeymoon with a quick road trip to Austin. No workout to speak of but we managed an unplanned stop at Franklin’s BBQ with only a 1 hour wait for a 3:00 lunch. That, my friends, is some mighty fine Texas brisket.

    Basically a much needed rest week for me. Pass the meat.

  4. Hill sprints

    PA2
    Bench- 215
    Decline DB- 70, 75, 85, 85, 90
    Death by dips- 12 rounds + 7

    EC: Done

  5. TRuss – the working out you do on your honeymoon should consist of things not to be posted on this site. Congrats, man!

  6. PA2
    Bench 5×3 – 205#
    Slight decline bench – 4×40# dumbbells. Heaviest I have. Exploded the weight off my chest like a rocket.
    Dips (rings) – 8 rounds. I lost my explosiveness so I called it.

    No EC. I need to rest and recover.

  7. PA2
    Warmup -check
    12:00 sprints-check
    Bench press 5×3@265#
    100 tricep band press down 30,32,24,14
    Dips up to 15!

  8. EMOM Prowler – parking lot is a few yards shy of 30 (closer to 25ish) so I upped the weight to 160# and almost died.

    Speed Bench 5×3 @ 290. training partners started to notice some dip in bar velocity by 4th set – probably should have gone 5-10lbs lighter.

    DB Decline – worked up to 105. 1st time decline pressing in almost 6years, gonna be toasty tomorrow

    (hit a set of 10 T-Bar rows between all of my pressing sets. so with WUs on bench got close to 130 reps. Tryna work on dat lat spread)

    Dips Up to 12 with a 15# DB between my feet
    Superset with Chins because i didn’t have time for EC work

  9. Congrats TRuss! I agree with Ingo:)

  10. Thanks, everyone. We are having a good time. No worries, Ingo. “Train fast. Be fast.”

  11. Mex

    PA2
    Bench@200. Slow today

    Sl dec db bench 8’s: 50/65x8x3

    Dips: up to 14+13

    No EC: my ab cramped so hard last night it was crazy. Dehydration.

  12. Mex

    Fun in the rain today. FWIW. Adding 135# to the Rogue Y1-Yoke was ridiculously hard. I stripped it naked after 4 rds. Seemed more like hill sprints after that

  13. Trained at Crossfit Analog today.

    Warm ups – no issues

    Did Death By Prowler Push/Pull, courtesy of @dang3rtown. 8 rds + 2

    Bench 5×3 @ 205#

    Declines @ 50# 8-8-8-22-13
    Dips 12 + 5
    EC – 3rds only. Form was breaking badly.

    Shout out to Jesse for the hospitality and pointers.

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