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FIELD STRONG: 2015-03-28

For the final day of reload, we have 3 options to choose from. Option 1 is a short bout of GPP work to push the conditioning. Option 2 is active recovery with some aerobic work with a 45 minute walk, ride or swim. Option 3 is always addressing the SPP work for those of you that are training for something specific.

In case you've been living under a rock, we are going to migrate all of our programming over to Train Heroic. That means you also need to set up your own Train Heroic account. @Luke has a procedure for you here.

I will continue to post Field Strong workouts on PAHQ.com for the remainder of this week. Next monday, it's Train Heroic only.

Questions or concerns? Let's get them posted in the migration thread.


3 x

Scapula Depression - 10 reps
Strict Pull Ups - 10 reps
Supine Scapula Retractions - 10 reps
Reverse Shrugs on Dip Bars - 10 reps
Parallel Bar Dips - 10 reps
Run 200 meters (easy pace)


5 x

75 lbs Push Press – 10 reps
95/ 50 lbs Sandbag Walking Lunge - 20 yards
25/10 lbs Dumbbell Box Jumps – 10 reps
Ring Pull Ups - 10 reps

I always tend to error on the side of the hammer, but for today, I just need you to move through the movements and keep building that GPP. But don’t sleep on this one because this is by no means easy. So if you are feeling the thunder, push it.


45 minutes Walk/Row/Ride/Swim @ moderate to easy pace

Think about this as a recovery deal where you are moving at an easy pace for 45 minutes; get the blood flowing.


SPP Training

This is your opportunity to get out of the gym and address your SPP training. This might include playing hops, hitting the trails, picking up your lacrosse stick, or training for that adventure race that is coming up. Anything that allows you to address you sport specific needs is what is on the agenda for today.


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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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