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FIELD STRONG: 2014-11-10

And we find ourselves back at Monday and an explosive training day. We are starting with warm up and skill transfer for our dynamic movements today. We are working up to 3’s on the DBs BJs and HPS. When we get the pulls we are doing 5's. And in case you want to hammer, I have some extra credit programmed. Let me see how many reps you get....

See you back here for tomorrow for more PAMC.

WARM UP:

3 x

Pillar to Plank Press Up – 10 reps
Spiderman Crawls w/ Elbow to Drop - 10 yards
Captain Morgans – 5 RT/ 5 LT
Chest Elevated Push Up on Bar - 25 reps

SKILL TRANSFER:

2-3 x

Empty Bar Hang PS - 5 reps
Empty Bar Overhead Squat - 5 reps
Empty Bar Snatch Grip PP - 5 reps

We are going to hammer these 3 movements for the snatch warm up. Make sure you take your time to execute each movement with perfection.

PA 1 & PA 2

Dumbbell Box Jumps 3, 3, 3, 3

We are doing triples of DB box jumps. Grab a set of 15-25 lbs DBs and start working your way up to a set of 3 reps on a box that you can land in a good athletic position.

BB Hang PS 3, 3, 3, 3, 3

We are working 3’s in the hang Power Snatch. These are pulls from the knees. Think about speed under the bar.

Snatch Pulls 5, 5, 5

When you finish your last set of hang PS, add 10 lbs to the bar and pull a triple in the snatch pull. Keep adding weight to the bar for each set. Do 3 sets here.

EXTRA CREDIT:

Complete as many reps as possible in 4 minutes of:

135/75 lbs Sandbag PC

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: 2014-11-10

  1. Warm-up & Skill Xfer complete
    PA2 –
    DB Box Jump w/25# DBs @ 24″, 30″, 33″, 36″
    Hang Power Snatch @ 95, 115, 135, 155, 175
    Snatch Pull @ 185, 195, 205
    Extra Credit –
    28 reps w/ 115# Sandbag

    Power Snatch was alright today. Felt fast under the bar. At 175 I started to jump my feet out wide so I stopped there. Not sure if I could have hit more weight though.
    Wanted at least 30 reps on the ec. Maybe next time.

  2. Warm up x 2
    Skill Transfer x 2 hpc, fs and rack pp

    Box jumps w/ weight for height? You’re crazy
    10# db’s @21, 22, 23, 24 baby steps here
    HPC 3@80, 90, 95, 100 (form got ugly here), 100F
    Snatch pull 3 x 5@85#, missed the part about adding weight

    EC: no, I know what’s coming tomorrow
    Is anyone else still sore from Friday?

  3. Warm Up and Skill Transfer as Rx’d

    PA2
    DB BOX JUMP: (25lbs) 36″ all 4 sets. Not quite ready for the 42″ box, maybe in a PM workout
    HANG PS: 135, 145, 155, 155, 155, 165 x 1. 155 was a struggle, tried 165 but grip just keeps giving out at the weight.
    SNATCH PULL: Strapped up so I could hit all 5 reps. 185, 195, 205

    No sandbag in the gym this AM, so I’ll hit it this evening with KB training.

  4. warm up skill transfer
    PA2 DB BJ with 25lbs 5×3 at 36″
    HPS 135, 155, 175, 185, 190, 195F
    Snatch pull 205, 215, 225

    EC 115lb sandbag clean 4min : 59 reps, that was savage.

  5. warm up skill transfer check
    PA1
    DB box jumps 25# 24, 24, 30, 30, 30
    HPS 125, 135, 140, 145, 150
    Snatch Pulls 160, 170, 185
    No EC

  6. Been really bad about posting lately.

    Warm up and skill transfer complete.

    Box jump w/ 15# DBs: 20″ then 22.5″x 4. Complete mind fuck.

    HPS 3: 63#, 73#, 83#, 93#, 98# I’m gonna say this is a PR because my last 1RM hang power snatch was 100#. I was also getting some depth which is a change up from the norm. I’ve a always had a hard time dropping under. Must’ve been one of those few days where snatches actually go well. Felt good!

    Snatch pull 5: 108#, 118#, 128#

    No EC. Gonna rest up for PAMC tomorrow and “Wade” on Wednesday.

  7. PA2

    DB box jumps – 15# plates – 20, 24, 28, 30. Couldn’t really go higher, no solid landing surface.
    Hang Power Snatch – 95, 115, 130, 140, 150 +10 PR
    Snatch Pulls – 160, 170, 180

    No EC. Sunday hockey has the legs a bit tight.

  8. W/U: 1 round due to time.
    PA2:
    DB box jumps w/ 20# DBs: 20″, 24, 25, 26.
    HPSn: 95#, 115, 120, 125, 127 (1 rep).

    That’s it due to time.

  9. WARM UP & SKILL TRANSFER: RX

    PA 1 & PA 2
    Dumbbell Box Jumps 3, 3, 3, 3 – 26# kettlebells at 30″
    BB Hang PS 3, 3, 3, 3, 3 – 135, 155, 175, 195, 195# – felt great / fast bar
    Snatch Pulls 5, 5, 5 – 206, 215, 226#

    EXTRA CREDIT:
    135# – 28 reps

  10. PA2

    DB box jumps w/ 10kg DB – 60, 65, 70, 75cm

    Hang Power Snatch – 60, 62.5, 65, 67.5, 70, 72.5kg (2)

    Snatch Pulls – 80, 85, 90kg

    No EC

  11. WU
    BJs -25lbs at 26
    Snatch -135/145 for last sets
    Pulls – 145/165/185
    EC 29@ 100lbs

  12. WARMUP: Complete
    SKILL TRANSFER: Complete
    PA1: DB Box Jumps: used 20# DB’s; 24in, 27in, 30in x 2, landed in a sloppy position at 32.5 so did not count it and dropped back down to 30
    BB Hang PS: 115, 135, 145, 150, 155, feel like I’m improving
    SN Pulls: 165, 175, 185

  13. WARM UP, SKILL TRANSFER: Check

    PA 2
    Dumbbell Box Jumps
    26.5″ 29″ 31″ 31″ all with 25lbs
    BB Hang PS
    135, 155, 165, 175 last rep dropped to just below parallel
    wasn’t a good snatch day. hit this weight for a 5 last week.
    Snatch Pulls
    185, 205, 225

    No extra just hit up a good cool down

  14. Following a week behind:
    -DB Jumps all with 25’s
    30″, 33″, 33″, 36″

    -HP Snatch
    70kg, 73, 75, 78, 80

    -Snatch Pulls
    100kg, 105kg, 105kg

    No extra had to go right into coaching

  15. HPS – 85/95/105/115/125 (1) – rushing the second pull.

    Snatch pulls 5x @ 135/155/165 (+25)

    SB PC – opted to shoulder it – 16x @130#

  16. DB box jumps w/ 20 lb DBs- up to medium box plus 4 plates
    HPS- 120 x 3, 140, 150, 160, 165
    Snatch pulls- 175 x 5, 185, 195

    EC: Subbed 155 lb BB PCs- 36 reps

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