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FIELD STRONG: 2014-10-03

We are back at Monday and explosive training day. We are starting with warm up and skill transfer for our dynamic movements today. We are working up to 5's on the BJs and pulling power snatches from the knees. Then a complex to reinforce the movement pattern. Once you are done with all your pulls, we are going to work some supine rows and twists. Got to hammer the back and trunk. See you back here for tomorrow for more the PAMC.


3 x

Pillar to Plank Press Up – 10 reps
Elevated Single Arm KB RDLs - 10 RT/ 10 LT
Inch Worm Hands Only - 5 reps
Deficit Push Ups - 10 reps


2-3 x

Burgener Warm Up

We are going to warm up with this snatch-centric warm up. Then about going through it with an empty bar and get that skill transfer down.

PA 1 & PA 2

RM Box Jump 5, 5, 5, 5

We are doing fives with the box jumps. Increase the height while doing 5's. If you can’t complete the 5 reps, back the height down to complete the fives.

BB Hang PS 5, 5, 5, 5

We are working 5's in the hang power snatch. These are pulls from the knees. Think about speed under the bar.

5 x

Snatch Pulls - 3 reps
Power Snatch - 3 reps
Snatch Grip PP - 3 reps

Start light and and each set add weight to the bar. You are going to be limited by what you can snatch push press, so be smart. You can use straps for this. Rest as needed between the complexes.


Complete as many sets of the following in 10 minutes:

Supine Ring PU - 10 reps
Russian Twists - 10 reps


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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 7, Field Strong | 27 Comments

27 Responses to FIELD STRONG: 2014-10-03

  1. @john FYI, I don’t think this post permissions were set to “essentials” as I was able to see it without being logged in. Might be intentional but thought I would mention it.

  2. Warm-up x3 complete

    No Skill Xfer

    RM Box Jump – 5x 30″, 36″, 39″, 42″, 43.5″
    Hang Power Snatch – 5x 95, 135, 145, 150, 155
    Snatch Complex @ 95, 115, 135, 145, 155

    Extra Credit – 7 rounds + 6 Reps

    If I never had to snatch again I wouldn’t be mad about it.

  3. I am still sore from Friday and I took the weekend off. . .
    Warm up complete
    Skill Transfer: 2x clean warm up

    Thanks to Luke, John and Truss’ suggestions in regards to snatching I had a much better pulling session today:)

    RM box jump: 5x 22.25, 24, 25.5, 26.5 and 3@28 then missed and couldn’t get my mojo back
    BB HPC 5x 75, 85, 90, 95 (+5 on Thur’s 5 RM)
    Complex modified to: snatch pulls, DB power snatch and back rack push press
    @65, 75, 80, 85, 90; used a 35# DB on the ps and per side, 40 wasn’t happening and I like my shoulders

    EC: saving it for tomorrow

  4. Paula, and everyone else struggling with snatches (or whatever highly technical movement),

    This sort of applies:


  5. Warm Up: Check
    Burgener: 2x

    30″ Hurdles – 4×5
    Hang Snatch – 95/135/135/135
    ^Wasn’t feeling right and ended up pissed off after each set
    Snatch Complex – 95/105/115/125/135
    ^This is where the 3 shots of espresso kicked in and everything started clicking. The complex just felt right

    EC: 5 Minutes 4 Rounds and called it a days

  6. Due to scheduling with training teams I have to workout at the high school I work at instead of training after at my CF gym. Very old school. So modifications were needed. Thankfully we purchased some rubber plates and new rogue bars. I’ll have an hour to train during my lunch and prep period

    WU Done
    Box jumps completed. Couldn’t tell ya height.
    Snatch 95/135/145/145
    Complex 95/135/145 x 3 sets
    Did 7min of EC and had to bail. Did body weight rows. No rings

  7. @ingob Thanks for sharing – great read, I’ve always been a Rippetoe fan. My challenge with snatches and ohs is not strength but flexibility. Be it ankles/hips/shoulders or a combo I am not able to get under large loads w/ a wide grip overhead. It ends up being a light “technique” session less I tweak something. As Luke so eloquently put it last week. . .

    @shebeast, If your beat up shoulders are the limiting factor in getting the desired stimulus from the training (moving some heavy fucking weight really fast!), then modify the OH work! here are some ideas for you and other folks like you – Sub PCs for PSs, FS for OHS… throw in some *heavy* snatch pulls, and then SA DB PS or snatch balance if you feel like you want some OH work, but only if you want some OH work!”

    Following those suggestions totally resolved the problem. I am never going to be an Oly lifter, I don’t want to be. All I am training for is to get stronger, more muscular and more powerful. And in order to do so I must “move some heavy fucking weight really fast”! If one lift does not work, use another. . .

  8. Mex

    BJ 5’s to 36″

    Hang Power Snatch (narrow grip, a little wider than clean due to sore pecs/shoulders): 75/95/115/125/125. So tough. And damn my shit is so tight still. I need some deep tissue work.

    Complex: 75/95/115/125/135. Kind of shit form on 135 snatches. Went power and narrow grip on all

    EC: 11 rounds w/25# for twists


    PA 2
    RM Box Jump 5, 5, 5, 5
    35″, 38″ dropped below parallel on last rep, 35″, 36″
    BB Hang PS 5, 5, 5, 5
    135, 155, 165, 175, had to chase the bar a forward a bit today. especially the last one.
    5 x
    Snatch Pulls – 3 reps
    Power Snatch – 3 reps
    Snatch Grip PP – 3 reps

  10. Mex

    Thanks @shebeast. I like this suggestions. The narrow grip with lighter liads wasnt too bad. My shoulders actually feel pretty loose now. Pecs are weird though. Lots of pulsing sort if activity. Not sure what the F thats all about.

  11. @mex thank Luke, John and Truss; those were their suggestions for me from last Monday.

  12. Paula – yeah, I saw the past posts. Sorry, I was only referring to the part where he says that technical movements need lots of practice. He was speaking in the context of sports vs. functional fitness.

    Personally, I think you’re strong enough, but simply need practice – just like the other 99.99% of us.

  13. Mex (@coachwarren12)- you need to take it easy on that pec. Don’t be dumb.

  14. warm up and movement prep done
    Box jump 5rm 105cm
    hang power snatch- 5x 40/50/50/60/60/70kg
    snatch complex – 50kg x 5sets
    ec- 6rounds + 5reps with 20# twists

  15. Warmup-check
    Skill-worked a split version of burgener warmup to see if the receiving position on my right knee.
    Box jump/ 5,5,5,5(20,24,30,30)
    Barbell hang power snatch 5,5,5,5. 50kg, 60kg, 70kg, 75kg
    5x 3 snatch pull, 3 power snatch, 3 snatch grip push press
    30kg, 40kg, 50kg, 60kg, 70kg
    EC: 10 rounds +8

  16. Warm up and Skills: Completed


    RM Box Jumps: No go, didn’t feel box jumping in pitch black would be a good idea will make up tomorrow morning.

    HPS: 95/105/125/135

    Snatch Complex: 65/85/95/115/125

    EC: 11 Rds

  17. W/U: 2 rounds.
    PA 2:
    5 box jumps: 30″, 31, 32, 33.
    Hang P Sn. 5,5,5,5: 95#, 105, 115, 120.
    Snatch complex: 120# for all, but Sn grip PP I cut to 95# and those were almost impossible. Whatever muscles it takes to Sn grip push press, I don’t have them.
    Extra: 9 rounds w/ 25# KB for twists.

  18. PA2
    Box jump 5rm – 38″
    Hang power Snatch – 75, 95, 115, 135# PR
    Complex – 75, 95, 115, 125, 135
    Snatches during the 135 round were rough.

    Feels good to be back after missing some time due to illness.

  19. Mex

    @truss. Thanks man. I am. I make sure Im sweating before the warm up , and have added some mobility rolling out. It makes a huge difference. Im not grinding through anything involving the pec/ shoulder. Its feeling a lot better just over worked it during test week.

  20. Great to be back after a brief hiatus.


    PA 1 & PA 2
    RM Box Jump 5, 5, 5, 5 – 30/34/40/40
    BB Hang PS 5, 5, 5, 5 – 135/155/165/175#
    Complex – 135/145/155/165/175#

  21. warm up skill transfer: check
    Box jumps: 36″, 38″, 38″, 39″
    HPS 95, 115, 125, 135, 135
    Complex 125, 135, 135, 145, 145 no wraps
    EC: 8 rounds

  22. Cycle 7 Week 2 Day 1 2014-11-03, Completed 2014-11-04

    Day late due to being at the Range shooting Monday and Tuesday.

    WARMUP: Complete
    SKILL TRANSFER: 2x complete
    PA1: RM Box Jump: 30in, 34in, 36.5in, 38.5in- got 4/5 on this height.
    BB Hang PS: heaviest weight used was 130#, missed a cpl reps at 135 so did not count the set, previously went 95, 115, 125, then 130.
    5x the complex- went 115, 120, 125, 130 x 2, these wore me out, def going to feel it tomorrow.
    EXTRA CREDIT: destroyed, did not do.

  23. 3×5 depth jumps

    HPS: 5-5-5 @ 85-95-105. I blow at these.

    Complex: 115-115-125-130-115

    EC: 13 rds w/ 45# bumper. Buzzer beater.

    Merry Christmas!

  24. Complex is a +20# PR since the last time we did this (CFFB days).

  25. Warmup complete
    2 rounds skill transfer
    RM box jumps 41″, messed up at the start, was still doing seated box jump
    PS @ 95, 105, 115, 125
    Complex @ 95, 115, 125, 130, 130
    E.C. 3 rounds 1000m C2 row w/ 1 min rest in between rds

  26. Box jumps- up to medium height box plus 6 plates
    PS- 115, 125, 135, 140, 155
    Complex- 115, 135, 145, 155

    EC: Lost track of rounds

  27. RM Box Jump 5, 5, 5, 5
    Highest was around 36″

    We are doing fives with the box jumps. Increase the height while doing 5’s. If you can’t complete the 5 reps, back the height down to complete the fives.

    BB Hang PS 5, 5, 5, 5

    We are working 5’s in the hang Power Snatch. These are pulls from the knees. Think about speed under the bar.

    5 x
    Snatch Pulls – 3 reps
    Power Snatch – 3 reps
    Snatch Grip PP – 3 reps

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