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FIELD STRONG: 2014-11-06

This Thursday has some heavy pulls and accessory work. With the volume and intensity of the PAMC increasing, we need to make sure we are hitting our heavy pulls. I have added a simple bar warm up and MR hamstrings and burpees for plyos. Once you are ready, get into that fight with a heavy set of 5 reps on the deficit pulls. Once you find it, pull out your log book and find your 85% of your most recent TM for five triples for CAT DLs. For this to have the effect I am looking for, you have to be fast on the pulls. If they are slow, cut the weight. I rather you be fast then grinding in slow motion. Get your horizontal pulls in and I have some extra credit in case you have some extra time.

SKILL TRANSFER:

2-3 x

Clean Warm Up 1

We are going to warm up our pulls with the clean warm up. Then about going through it with an empty bar and get that skill transfer down.

Plyos:

4 x

Manual Resistance Hamstrings + Dynamic Push Up – 4 reps
Athletic Burpee - 3 reps

For this we are pairing up the accentuated negatives on the hamstrings and our athletic burpee. We always pair up dynamic movements with accentuated negatives, so this means you have to jump as high as you can and land in a good athletic position.

PA 1

Lateral Plyo Skiers 5 x 15 seconds

For the lateral plyos, I want to focus on reducing foot contact time as you transition from side to side. Rest as needed between sets, but I want you to go as hard as you can for that 15 seconds.

4" Deficit DL 1 x 5

I want you to warm up as needed. Once you are good and warm up, I want one heavy set of 5 reps on the deficit. I want a heavy set of 5 reps. Chalk it up, alternate your grip...whatever you need to make it happen.

CAT Deadlift 5x3 @ 85% of training max (training max = 90% of best 1 RM)

I want you to pull the triples as fast as possible. That means you need to accelerate the bar from the ground to lockout. Rest as needed between sets. But those triples need to fast.

Supine Ring PU 3 x max reps

This one is going to get interesting b/c on the first set you are doing to ~30 reps. And then every set there after is dramatically worse. So rest as needed and try to hammer out as many reps as you can in those 3 sets.

PA 2

Lateral Plyo Skiers 5 x 10 seconds

For the lateral plyos, I want to focus on reducing foot contact time as you transition from side to side. Rest as needed between sets, but I want you to go as hard as you can for that 15 seconds.

4" Deficit DL 1 x 5

I want you to warm up as needed. Once you are good and warm up, I want one heavy set of 5 reps on the deficit. I want a heavy set of 5 reps. Chalk it up, alternate your grip...whatever you need to make it happen.

CAT Deadlift 5x3 @ 85% of training max (training max = 90% of best 1 RM)

I want you to pull the triples as fast as possible. That means you need to accelerate the bar from the ground to lockout. Rest as needed between sets. But those triples need to fast.

Supine Ring PU 3 x max reps

This one is going to get interesting b/c on the first set you are doing to ~30 reps. And then every set there after is dramatically worse. So rest as needed and try to hammer out as many reps as you can in those 3 sets.

EXTRA CREDIT: TRUNK WORK

10 minute time cap:

GHD Supine Bridge – max time
Seated Med Ball Throws - 10 reps

Set a clock for 10 minutes for this. I want max time on the supine holds. Once you break, bang out 10 medicine ball tosses. Once you are done, back to the holds. Keep track of your total time for the holds.

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 7, Field Strong | 16 Comments

16 Responses to FIELD STRONG: 2014-11-06

  1. on the 5×3 deadlift should we use the same weight on sets or progressively get heavier?

  2. Skill transfer and Plyos complete

    PA2
    Those little lateral skiers were surprising — got me nice and warm, had to rest about a minute between sets to go hard.

    4″ deficit DL 1 x 5@165#, that felt heavy today
    CAT DL 5 x 3 @170# decently explosive –based on how the deficit felt I thought I might have to drop weight but methinks it loosened me up

    Supine ring pull ups ~30?? LOL how about 16, 13, 11

    EC: nope, that was just enough today, I know what is coming tomorrow. . .

  3. @zstrom, 5,5,5 would be progressing weight each set.

  4. SKILL TRANSFER, PLYOS: Check

    PA 2
    Lateral Plyo Skiers 5 x 15 seconds
    4″ Deficit DL 1 x 5 380lbs, initially tried 405lbs but felt posture and position break down on rep 3
    https://www.youtube.com/watch?v=x6QZAEeab90&list=UUnnyPTwvZw3Kvl6m9WYDT6Q
    CAT Deadlift 5×3 @ 85% ™ 385lbs
    Supine Ring PU 3 x max reps 13. 13. 12

  5. Warm Up and Plyo as Rx’d

    PA 2
    Lat Plyo Skis 5 x 15 seconds
    4″ Deficit DL 1 x 5 @ 425. Got 445 for 4, really happy with the progress
    CAT Deadlift 385 x 5 (85%)
    Supine Ring max reps (32, 24, 21)

    E/C SMOKED – Hammis going to feel it tomorrow

  6. WU & PLYOs Done

    PA2
    Skiers – Been a while.
    D-DL 1×5 @ 305
    CAT DL @ 315
    ROWS – 16 , 12 , 10

    Can and Can’t wait till tomorrow

  7. Warm up – complete
    Plyos – complete

    PA1
    Plyos – complete, felt really good and quick
    Deficit D/L – 1×5 @ 330, 15lb PR from last time
    CAT DL 5 x 3 @ 295; reps felt quick
    Rows – 22, 16, 15

    EC – complete. Oh my aching trunk.

    I agree with Nick; can and can’t wait for tomorrow

  8. Skill & Plyos: done.
    PA2:
    Lateral skiers 5×15 seconds.
    Deficit DL 1×5 @ 310#.
    DL 3×5 @ 295#.
    Supine ring pull-ups: 18, 15, 12.
    Extra: did 5×10 seated medball throws w/ 20# ball.

  9. @gavin– just couldn’t give it up, could you?

  10. SKILL TRANSFER & PLYOS: RX

    PA 2
    Lateral Plyo Skiers 5 x 15 seconds
    4″ Deficit DL 1 x 5 @ 405#
    CAT Deadlift 5×3 @ 355#

    Extra: Class WOD

  11. SKILL TRANSFER: 3x Complete
    PLYOS: Complete
    PA1: Lateral Plyo Skiers Complete, averaged about 22-25 reps
    4″ Deficit DL: 275, stayed here did not want to move up and get sloppy and too slow
    CAT DL: 290
    Supine Rings: 20, 15, 13 = 48 total reps
    Extra Credit: Did not do

  12. skill xfer x2
    Plyo – complete
    PA2 –
    Lat Plyo Skiers 5×10 sec
    4″Deficit DL @ 405
    CAT DL @ 350
    Supine Ring Pull Up x 28, 20, 20
    Extra Credit – GHD Sup Bridge @ 1:20, 1:10, 1:10, 1:00, 1:00

  13. WU, plyos, skill xfer – no issues
    Skiiers done on 14″ box. Highest I could go without aggravating hamstring

    DDL 5RM – 365# (+10#). All 5 went up fast, so tried 385#, but no mas. 365#is also my 7RM, so probably should have tried 375# .

    CAT DL – supposed to be 315#, but got up to 275 before falling below CAT speed requirement (per the Form Collar), so kept it there. 4th rd, all lifts too slow, so did 225 for 5th set.

    SRR: 36/25/21 (PR +7)

    EC: 2:32 in aggregate over 4 rounds. SUBT were done single arm throw, 5x/side to mimic hitting mechanics.

  14. Warmup, plyos and lateral ski done
    PA2
    Deficit @ 365 – PR, it’s my old deficit 3rm
    CAT deadlift @ 345 – felt good and fast
    Supine ring rows @ 14, 12, 12- I’m abysmal at these

  15. PA2
    Skiers- done
    DDL- 365 x 5, 385 x 5. Going to 405 next time.
    CAT DL 5×3- 315. Felt fast after the DDLs
    SRPU- 22, 15, 12

    EC: Done with weighted sit-ups instead of med ball throws.

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