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FIELD STRONG: 2015-02-16

And we find ourselves back on cycle 9 for the first day in the second week. We have a quick warm up with skill work with your Oly bar. We are pulling dynamically and squatting heavy. I have plyo work programmed with extra credit. I have Compex in there as well with a 25% off discount code. So you have no excuses for not jumping on with 25% off on the unit.

You are getting a glimpse into the second week of the program I have been testing for the last bunch of weeks; it is powerful. So if you are goal is to not work hard, or carry a lot of thick muscle, then time to cancel because I don't know how to go to the gym and be mediocre.

Fuck mediocrity.


2-3 x

Pillar to Plank Press Up - 10 reps
Knee Hug to Horizontal Lunge Twist - 10 yards
Banded Support Full Squat - 30 seconds


2-3 x

Clean Warm Up 1

We are going to pull heavy in the workout, so we need to be smart and add some skill work so you dont feel like this is your first rodeo; which of course it isn't.

PA 1

Back Squat - 3×5 (add 5 lbs to Thursday's weight)

This is week 2 of the linear progress and we are adding 5 lbs to Thursday's squat workout. I want you to do 3 sets of 5 reps, straight across at the same weight. These should not be limit fives; on week two you should still be feeling pretty good.

Power Clean - 4x4

For PCs today, I want you to put on a weight that you can move both fast and explosively. I want 4 sets straight across at your weight. Pick something you can move fast.

PA 2

Power Clean - 3, 3, 3, 3, 3

On your PCs I want you to move fast and explosive working the triples up to a heavy three. I dont want these to be a 3 rep max, but if you are feeling like getting jiggy with it, go for it. I have 5 working sets here.

Back Squat - 5x10 @ ~60% of 1 RM (rest 2 minutes)

I want you to pick a number that is close to 60% of your 1 RM. I rather you go a bit light as we are going to play with sets of 10 on alternating weeks. After doing the PAMC and my last 16 weeks of training, I realized we needed to alternate rep max weeks with volume weeks in the form of 10 reps. I want you to keep the rest periods down to under 2 minutes. Push yourself.


Complete 4 sets:

25-45 lbs Dumbbell Walking Lunge - 20 yards
Lateral Skiers Low Box - 20 reps (RT+LT=1)

Your legs are going to smoked from the squats, so pick a weight you can handle for the lunges and then get those feet moving on the lateral skips.


4 x

Banded Reverse Hypers - 20 reps
75-100 lbs One Arm DB Rows - 20 reps (alternate arms each set)

Bang out 20 reps of banded reverse hypers, then move to one arm DB rows for 20 reps. I want you to do just one side at a time. You have 4 sets so you will get 2 turns on each side with 80 total reverse hypers.


Quads + Low Back | Seated + Laying Down | Static Position | Strength Protocol | Level 2 | Intensity: As much as you can tolerate

I am going to put the Compex back in the program. Today we are using it statically on the quads and low back post workout. I want you to sit with your legs bent in a static position for the quads and laying down for the hamstrings.

Put the Compex on level 2, no warm up is needed and crank the unit up as high as you can tolerate.

If you are thinking about picking up a Compex device, you can use the following code for 25% off:


If you have any question on the Compex and EMS, hit me up in the forums about it. I will answer any questions you might have. I really believe this is an important untapped resource we need to take advantage as a group.


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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 9, Field Strong | 42 Comments

42 Responses to FIELD STRONG: 2015-02-16

  1. @john, PA2: 5 working sets on the clean or 4 sets? That’s my OCD coming out.

  2. Never mind. Dumb question. Obviously 3,3,3,3,3 like it was on 150115.

  3. I am going to admit to having secret squirrled a 5×10 a la Boring but Big on alternating weeks after the PAMC cycle so for a couple of months now. I’ve split two pairs of work pants and bought several new pairs. Glad that’s now on the regular menu.

  4. Warm up done
    Skill done

    PA 2
    Power clean
    175 5×10

    Plyo conditioning
    45lbs Dumbell lunges

  5. PA2-
    PCs: 3@155-165-175-175-175
    Squats: 5×10@185
    Plyo: 35# dbs subbing 20 step ups for the lunges (ice outside and tight garage space). Did 5 rounds.

  6. Tax return is on its way….

    Serious question for @john and anyone else…

    Compex or GHD…. or both?

  7. I count the GHD as essential to the training.

    The Compex is pretty damn important too.

    If you use the code PowerAthlete15 you get 25% off the cost. Get the middle range unit and don’t look back.


  8. Warm Up and Bike Ride, as Rx’d

    P/C Warm Up 1 , 5X

    PA 2 POWER CLEANS – Decided to get Jiggy with it
    (205) (215) (225) (225) (225), added one last set of (205) to focus on speed and form

    SQUATS – 5 X 10 @ 275 lbs. Kept the PAMC tempo, 10 reps in the 80 secconds. Wow.

    PLYO CONDITIONING – 1.5 pood bells, plyo skiers as Rx’d

    E/C – Green band and 100lbs dumbell

    COMPEX: Quads and Low Back.

    This cycle is going to be bananas, I can already tell. @truss I’ve had similar problems; I didn’t like any of my pants anyways.

  9. Warm up complete
    Skill complete
    PA 2
    Power clean
    300 lbs 5×10
    Plyo conditioning
    45lbs Dumbell lunges

  10. Warm up & Skill 2x ea

    PC 75#, 80, 85, 90, 95
    Squat 5 x 10 @98# rested 1:40 btwn; that’s 10# down from 60%

    Cond: 20# db’s, skiers as rx’d

    EC: 3 rds, green band and 45# db (10 ea side per rd — didn’t want go light)

    @truss one of my dreams is to split the legs out of a pair of my jeans, I’m getting closer, maybe this cycle will do it. . .

  11. Warm up – 2x

    Skill – 2x


    Power clean – 175, 190, 200, 210, 220
    Squats 5 x 10 @ 225 – 10/10/10/10/10…I had a flashback to the PAMC and threw up a little

    Plyo conditioning – complete, used 45lb DBs

    EC complete, red band and 80lb DBs

  12. Paula, TRuss – didn’t you guys gain a bunch of LBM during the PAMC cycle? I totally did. It got to the point where it was hindering my Game Day, so I cut it short.

  13. Warm-up: 2x complete

    Skill: 3x clean warm-up 1

    PA1: Squat 5’s @ 240#
    Pwr Clean 4’s @ 190#, definitely felt light, fast and explosive

    Plyo Conditioning: complete, used 35# DB’s and a 6″ box

    EC: complete, didn’t have the small band so went unbanded on the reverse hypers, used 75# on the DB rows.

  14. Warmup-check
    Power clean 3,3,3,3,3
    60kg, 80kg, 90kg, 100kg, 110kg

    Squats 5×10 @115kg. 2:00 rest bt sets

    Plyo conditioning: 4 sets
    25# DB walking lunges 20 yds
    20 low box plyo skier hops.

  15. Thanks John… GHD is already in the basket waiting to hit “go.” Compex is on the wish list… ah screw it, you sold me John – I am getting both.

    It was -5 Degrees here today and by the end of the workout I was sweating through my sweatshirt… Todays workout was a good one.

    Warm Up – 3x
    PC WU – 2x

    Power Clean 3’s @ 185/195/205/215/225#
    Skwatz 5×10 @ 225#
    ^Glad I was by myself in the garage… had to yell at myself during sets to keep going… woulda looked like an idiot at the gym

    Conditioning – Done with 30# Chains

    *Extra Credit: 4 Rounds
    – BB Good Morning 95# x20
    – Landmine Row 115# x 5

  16. Mex

    Bike X 5
    Warm ups X3

    Prep check

    PC 3’s: 155/215/225/235/255 (also got jiggly +5PR). Big jump because I had to use my old bar which doesn’t fit bumpers on because of warped sleeve. My Ohio bar is locked up for some reason but a Rogue sending a replacement pronto. Such great customer service over there.

    Squat 5X10 @ 265 (267). 2 min rest. These felt fantastic. Prob partially to do with taking last 5 days off but I was run down from long nights at work and tons of snow removal ice dam repair BS at home. Bar was flying today!

    Conditioning: 4x w/50’s. Motored

    No EC. Back on the roof

  17. @ingob “a bunch”? A ‘bunch’ on me is a 1-2#. You are male and young which puts you at a muscle gaining advantage. You saw me in Dec; you saw my poor little legs and my squat?? And yes I did–that cycle was good to me but some of it went away on the last cycle:( It’s a battle to keep it on. But the eating is fun. Already noticed last week that this cycle will be good to me in that regard:)

  18. Today is a crusher on the legs.

    Hang power clean (global gym with metal plates) worked up to 225 for 2 sets
    Front squats x 10 @ 60% (185). FS due to some spondy going on still.

    EC: RX with 30# dbs

  19. @ingob– long story no one cares about, but the PAMC posed some challenges for my garage setup. I made sure to get the 10s on the squats and work around the other stuff as best as I could. Hitting the 10s and doing some reading lead me to conclude I could use some time under the bar. LP probably wasn’t the way to go, so I opted for adding 5×10. Not trying to undermine the program. Was just something I felt I needed. I’ve put on about 12 lbs since the PAMC, mostly lean (I think). My ass and legs are definitely bigger, which I am fine with.

    For others reading this, maybe they just take it as a “warning.”

  20. That was destruction.

    I failed when it came to getting jiggy with it. At first I was playing around with a complex below 200# of power and squat cleans to get my hips and posterior chain fired and I might have gotten over ambitious and worked to 265 before failing and deciding to to the workout.

    Power cleans . 3×5

    Squat 5×10
    I am new to the PA nation and don’t have my exact 1Rm BS. I picked a weight that I knew I could be powerful and explosive.

    I did not complete the ploy conditioning.

    Extra Credit.
    Light band
    50#db 20 reps

  21. WARM-UP & SKILL WORK – as rx’d
    Power Clean 185 lbs, 195 lbs, 205 lbs, 215 lbs, 225 lbs
    Squats 5 x 10 @ 60% – 225 lbs – as rx’d
    35 lbs DB – as rx’d
    EXTRA CREDIT – as rx’d w/ 75 lbs DB (heaviest available)
    No compex
    I just can’t quite justify the almost $900 price tag for the CDN unit
    Any USA based power athletes wanna help a fellow field stronger out?

  22. @aseredick , I don’t think the Mid Level COMPEX is more than 600. Especially now with the 25% discount, its well worth the investment!!!

  23. W/U: done + thoracic bridges + 45#OHS, sit-ups, back extensions…
    1) 3 x 10 partial OH press outs
    2) 12′ EMOM: 5 HSPU + 10 pull-ups
    rest 5 minutes
    “burpees and snatches”
    This sucked, but I bested my last score by about 6-8 reps.

    1) Power clean 3, 3, 3, 3, 3 – went 225, 250, 250, 255, 240
    2) 5 x 10 squats (2 minutes or less rest) @ 60%. Done. Wow, those last two sets got spicy.

    EC: rev hypers/BORs – done.

  24. Kyle Ludwig

    Warm up x3
    Clean warm up x2
    Squats 3×5 @ 235lb
    Power cleans – 205lb across
    Conditioning- done with 30lb DB & 16 inch box
    EC- done with banded leg extensions & 70lb KB
    Compex- quads & low back

  25. Warm up & Skill – Complete

    Power clean – 205, 225, 236, 255, 265lbs
    Squats 5 x 10 @ 240lbs

    Plyo conditioning – complete, used 35lb kbs
    EC complete, green band and 70lb kb

  26. Came in today feeling a bit beat up after taking advantage of the weather by putting some miles on the sled and enjoying all the snow in NH. Quads are sore for sure.

    Power Clean 3, 3, 3, 3, 3
    135, 160, 180, 205, 215 (f)

    Squat 5 x 10
    205# Fuck. That.

    Plyo Conditioning
    Completed as quick as possible. Used a 14″ box for hops. All unbroken.

  27. Warm up: 2 times.
    Skill: 2 times and 30 GHD sit ups.
    Power cleans 165#, 175, 180, 185 and a bunch of fails at 190.
    Squat 5×10 with 2 min rest at 175#.
    Conditioning: 4 times.
    Extra: 4 times with green band and 35#.

    20 intervals of 15 sec hard/45 sec easy on C2 rower this morning.

  28. WARM UP: 2x check

    SKILL: 2x check

    PA 2
    Power Clean – 3, 3, 3, 3, 3
    235. 250. 260. 270. 280 on the 280 first one felt good, 2nd rep dropped into the full squat, and missed the 3rd rep do to not finishing the pull and poor turnover. 
    Squat – 5×10 @ Did first set at 275(60%) and decided to go down to 245lbs for the last 4 

    Check w/ 45lbs was definitely spicy after everything else

  29. Warm up – Done
    Skill – Done

    Power Clean 135, 155, 185, 185, 185
    Squat 5×10@ 245 Wow!

    Plyo – Done (Had to grind through it after those squats)

  30. W/U. 2x

    Skill: 2x

    Squat 3×5 @275
    Power Clean 4×4 @185

    Plyo: @45

    E/C: did reverse hyper on globo back ext machine just went at it the other way… My low back was sssssssizzzzzzljng in the coolest way possible. My new favourite exercise…
    Rows @75

  31. Warm up and skill: 2x

    PC at 95#, 105#, 115#, 125#, 135#
    Squats at 135# (55%)

    Plyo conditioning: completed with 25#

  32. Warmup: 3x
    PA1: Squat 3×5 @ 90 kilos(198)
    Power clean 4×4 @ 50 kilos
    Plyo conditioning with 25lbs

    Compex in the PM

  33. Back at it: Stopped posting for a bit because my training is very mixed with the Open coming up in two weeks. Wasn’t sure about posting all the different things I was doing on here but after chatting with @splatek decided to do it anyway so sorry if I bore ya’ll with my CF Open prep stuff but it’s good accountability and like Prof. Booty says, it creates a record to look back on so….

    Warm Up 2x
    Power Clean- 125, 135, 145, 155, 165lbs

    Partner WOD-split reps as needed/wanted
    AMRAP 20 min
    100 Wall Ball
    100 DU
    80 Box Jumps
    80 T2B
    60 Chest to Bar
    60 Burpees
    40 Cleans 100#
    40 Jerks 100#
    20 Snatches 100#
    20 MU
    Partner and I got through the 40 Jerks

    Squat 5X10 @ 155lbs

    5 Rounds
    10 Burpees
    35 DU
    Time: 5:54

  34. Warm up done
    Skill done
    PA 2
    Power clean
    Plyo conditioning
    Just body weight For lunges still have a lower ab pull
    Plus PLYO skiers
    No EC the squats killed me.

  35. WARM UP & SKILL – done
    PA 1
    Squat – 3×5 @ 145#
    Power Clean – 4×4 @ 125#
    PLYO CONDITIONING: – done w/ 25# DBs

  36. @leahk I missed you, glad you’re back! Was wondering how the Open prep was going.

  37. Warm up & Skill – done

    Power Clean 90, 95, 100, 103, 106kg

    Squat 5×10@ 90kg

    called it there

  38. Warm up: Done
    Clean warm up 3x
    PA2: Power clean 3, 3, 3, 3, 3
    123#, 133#, 143#, 153#, 163# (1RMPR!) x2, failed 3rd rep
    Squat: 5×10 w/123# (felt fantastic)

    Plyo Cond: w/25# DB’s (not timed, but I felt fast today! Motor’d through it) ~ 5-6 mins

  39. warm up and skill complete
    PA1 BS 240
    PC 175 across for all 16 reps, moving fast
    conditioning: 40# Db’s, legs were smoked
    EC: purple band and 75#’s

  40. PJ

    Warm up & Clean WU: Done
    Power clean: 60kg, 65kg, 70kg, 75kg, 80kg(fail)
    Squat: @ 72.5kg

    Plyo: done @ 15kg DB
    EC: Done @ 20kg DB

    Damn, today was tough

  41. Posting retrospectively. Worked nights this week so only managed 2 sessions!
    Warm up rx
    Squat 105kg
    Cleans 70kg
    Conditioning 14kb db – first time without a wedding step and it was hard!
    EC done with green banded gm as sub as g&h broken

    Weak compared to my previous numbers but starting slow!

  42. Been inconsistent with the posting but not the training…

    Warm up done.

    Power cleans @’205, 225′ 245, 255, 260 255 was ugly and a struggle, got my shit together form, felt good. Noticing that I’m so much stronger on the pull off the floor, as well as maintaining an upright torso during the squat. Trunk strength…

    Squats at 255, gut check. Lunges, plyo’s, banded Referse hypers done.

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