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FIELD STRONG: 2105-01-28

We are taking an active recovery day today, so we can be ready for the rest of our testing week. We have the dreaded sandbag TUG; those of you that have been around for a few months will remember this one fondly. These are not for time, so rest as needed to execute clean reps. Before we start we have an extended warm up and sprint skill progression as we can sprints coming up. And once you are all finished up, we have an extended list of static stretching for cool down.

WARM UP:

3 x

Elevated Single Arm KB RDLs – 20 reps (10 RT + 10 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

SPRINT SKILL:

3 x

High Knee A-Steps – 10 yards
High Knee B-Steps – 10 yards
High Knee C-Steps – 10 yards
Straight Leg Steps – 10 yards
High Knee A-Skips – 10 yards
High Knee B-Skips – 10 yards
Straight Leg Skips – 10 yards

ACTIVE RECOVERY:

95/45 lbs Sandbag Turkish Getup – 30 reps

Grab that sandbag and bang out TGU. I want you to switch shoulders each rep so you get equal chances to work on this.

COOL DOWN:

2-4 x

Active Hamstring Stretch w/ banded assist RT – 20 seconds
Active Hamstring Stretch w/ banded assist LT – 20 seconds
Dancer Stretch – 20 seconds
Banded Support Full Squat – 20 seconds
Vertical Column Side Stretch RT – 20 seconds
Vertical Column Side Stretch LT – 20 seconds
Child's Pose Progression 1 – 20 seconds
Child's Pose Moose Antler – 20 seconds

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 8, Field Strong | 7 Comments

7 Responses to FIELD STRONG: 2105-01-28

  1. 45# TGU. 30 reps in 10:18. Like this workout.

  2. All done. Great session. I used a medium weight KB for the TGUs b/c I don’t have sandbags at my house.

  3. Warm Up and sprint work as rx’d

    Sprint Skill as rx’d

    No sandbag at the gym this morning, so practiced double kettlebell TGU. Made it up to 2 pood in each hand. Nothing too crazy/strenuous, just to get the blood flowing.

    Stretch. Ready for tomorrow.

  4. Warm up and sprint work – complete

    30 TGUs w/ 100lb Sand Bag; felt really light today which was great. I think those get-up situps are helping a lot…I felt like I flew through these.

    Got talked into a 3 mile soft sand run with some guys…about a 10 min/mile pace so nothing crazy.

    Finished with stretching; ready for the next tests.

  5. WARM UP: RX
    SPRINT SKILL: RX

    ACTIVE RECOVERY:
    Skipped the TGUs.

    COOL DOWN: RX
    EXTRA CREDIT: Compex – quads

  6. Test 7: LATT on C2. 82 calories. PR +2 cals. First attempt was 63 calories last August.

  7. LATT on C2 – 75 calories.

    TGU – used 24 kilo kettle bell. Been a while since I’ve done these!

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