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FIELD STRONG: 2015-03-23

And this reload week will conclude the end of cycle 9. On a personal note, I have always hated the term “deload”, so I use “reload” as over the last 6 weeks I have shot all my rounds and I need to reload my mags to get back in the fight. So ror this week, take your time to make every movement perfect. The weights will not be heavy so each movement will be done with max acceleration, assuming that your technique is money. Take your time with the iso-stability work and the movement prep, and remember, I want you in and out in under an hour, so don't fuck around and get to work.


15 minutes of easy to moderate pace on an Assault Bike, C2 Rower, jump rope or easy walk around the neighborhood. Warm up that CNS with easy movements for 15 minutes. Use whatever is most convenient.


4 x

4 Way Dead Bugs – 30 seconds
5 sec Side Pillar Hold Hip Drop and Reach RT – 5 reps
5 sec Side Pillar Hold Hip Drop and Reach LT – 5 reps


Strict Pull Ups + 1 second hold at top - 3 x max reps

The goal is full range of motion and max reps. Think slow and controlled with a 1 second pause at the top of each pull. Rest as needed between each set to get the max out each movement.

PA 1 & PA 2

3 x

Back Squat - 5 reps
Sandbag Primal Complex #1 - 5 cycles

I want PA 1 to take off 20-25% from your set of squats for this. I want it to be light as think about moving fast and reloading for next back on the LP. For PA 2 use around 60-65% of your most recent single for 5 reps.

For the sandbags, start relatively light and you can add weight as you get more proficient with the movement. Go through the cycle 5 times per set.

Once done with the 5 squats, move immediately to the primal complex. Rest as needed between the sets to make sure you are executing each movement with perfections.

Banded Reverse Hypers 3 x 20

I want you to do these slow and controlled. Make sure to get full extension at the top and really isolate those erectors.


2 x

Elevated Single Arm KB RDLs – 20 reps (10 RT/ 10 LT)
Active Hamstring Stretch w/ banded assist RT – 20 seconds
Active Hamstring Stretch w/ banded assist LT – 20 seconds
Vertical Column Side Stretch RT – 20 seconds
Vertical Column Side Stretch LT – 20 seconds


Quads + Hamstrings | Seated + Laying Down | Static Position | Resistance Protocol | Level 4 | 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 4, 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 10% 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 | 8 Comments

8 Responses to FIELD STRONG: 2015-03-23

  1. Warm Up: Walk/bike to gym.
    ISO Stability: Done.
    Squat Prep: 10, 8, 6 with 2 minutes rest.
    – Squat@235, camo SB (95 I think).
    – Reverse hypers with black band.
    Cool Down: Done, 40kg KB.

  2. Warmup: AssBike, few small jumps, spiderman crawl, pushups; good lather
    Iso Stability done
    Squat prep: did max hold at top instead (all around 25 sec)
    Squats: 3×5 @ 205
    Banded GMs: 3×30
    Primal complex with 45# dbs
    KB RDLs @ 53#

  3. Warm up & Iso: done.
    Prep: : 7, 7, 5.
    Squat: @ 185#.
    Primal complex: used a 40# slamball.
    Banded reverse hypers w/ green band.
    Cool down: RDLs with 70# KB.

  4. Warmup-check
    4x ISO-check
    Squat prep-5-4-5
    5 squat @130kg
    5 cycles of primal sandbag complex #1 60#

    3×20 banded reverse hypers
    Cool down-check

  5. Ben

    Warmup: row

    Iso: done

    Squat prep: 12, 10, 8

    Squat: 3x5x80 Kg
    Primal complex with 20 Kg plate

    Banded good mornings 3×20

  6. Warm up – 15 min assault bike
    Iso – done

    Pull ups- 19 / 13 / 12 ; I probably could’ve squeezed out a few more reps on those last two, but I would’ve been compromising position for them so I opted to just keep it solid and cut my losses.

    Squat – 215
    Primal complex with a 95lb Sandbag

    Banded good mornings with red band – 3×20

    Cool down complete, used a 70lb KB

  7. Warm up: 15 mins on C2 rower
    Iso Stab 3x
    Squat Prep: 8, 6, 6 w/ 2 min rest
    -squats 3 x 5 @105#
    -Primal complex w/ 30#, 35, 40 slam ball
    Banded reverse hypers 3 x 20; hello backside!
    KB RDL cooldown @35# x 2

  8. Warm-up: 15min Airdyne

    Iso-Stability: Complete

    Squat Prep: Strict Pullups- 13,11,6= 30 total reps

    Squat: supposed to be 230#, dealing with a R quad issue, dropped weight to 185# to get the reps
    Sandbag Primal: used 35#
    Banded Reverse Hypers: small redband, complete

    Cool Down: 2x Complete

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