physical. 03/30/15

4 rounds of:

12 Kettlebell Short swing @ as heavy as possible uninterrupted
6 Walking lunge @ same single kettlebell (carry any way possible)
(Up to) 2 minutes rest

”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.

Today, swing and lunge are performed with the same kettlebell, and each round should pose a significant challenge.

Then, 3 aggressive rounds of:

20 yd. walking lunge (unweighted)
10 Inchworm

And then, immediately, 2 rounds of:

20 Push-up
10 Straight/ vertical jump

Finally, at a non-lazy pace:

2 minutes Airdyne (Forward)
2 minutes Airdyne (Arms only)

Jump.Ignore the dumb logo on the box, but take a look at those two crazy kids and their perfect squats. And, they both jumped up there.


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Posted: March 30th, 2015
at 7:38pm by Wolf Brigade


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physical. 03/28/15

Multiply your bodyweight x 5 and use as few heavy 1-arm kettlebell Thrusters as possible to reach the weight.

Attempt to move as much as possible in each lift, rest as needed, and complete the drill in as few quality reps as possible. (Ex. Total weight: 1,000. Lifts 1, 2, 3, 4: 79lb. = 316. Lifts 5, 6, 7, 8: 62lb. = 248. Lifts 9, 10, 11, 12: 55lb. = 220. Total: 1,100)

Then:

:90 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
12 Overhead Abmat sit-up/ 15 “Prison” Abmat sit-up
:60 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
12 Overhead Abmat sit-up/ 15 “Prison” Abmat sit-up
:30 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
12 Overhead Abmat sit-up/ 15 “Prison” Abmat sit-up

Choose sit-up variation that poses the largest challenge yet allows for the best position. Each and every kettlebell drop to the floor during rack hold = 10 medicine ball shuttle run + 20 front roll.

Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count. In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout both variations.

And then:

6 x 2 Broad jump + box jump ladder

Challenge distance in broad jump and height in both box 1 and box 2 of the ladder. Today: Perform a broad jump, make an organized landing, and jump on to first box. The return to the floor between box 1 and box 2 is dynamic and features no pause. Stand tall on second box, repeat sequence, and then rest between 2-rep sets (1 broad jump + box 1 + box 2 = 1 rep).

Chris, Mat. Clinch transitions.Chris, Mat. Clinch transitions.


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Posted: March 28th, 2015
at 1:03pm by Wolf Brigade


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physical. 03/27/15

Axle deadlift:

7, 5, 3- 3- 3+

Rest as needed between sets. Begin at approx. 40% of standard bar 1RM, and end at 75% (provided set of 3 stays uninterrupted). Goal is challenging sets with sound positioning throughout. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes). If possible, final set extends past 3 reps.

Then:

Pull-up:

12 x 2 @ most challenging variation possible in each

Rest up to 1 minute between each set of 2 (based on difficulty of movement), and scale pull-up to your full ability in each round. When scheme is listed as “12 x 2″ it always refers to “Sets” x “Reps”.

Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.

And then, 10 aggressive minutes of:

50 Jumprope
:20 sec. Airdyne
@ 100%

Complete as many rounds as possible, and hustle on the switches.

Becky. Mace shovel.Becky. Mace shovel.


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Posted: March 27th, 2015
at 6:37pm by Wolf Brigade


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physical. 03/26/15

Full-range high pull:

5 x 5 @ as heavy as possible in each
1 x 15 @ 50% of heaviest 5-rep from above

Rest as needed between sets. If set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted.

Then, accumulate as many total reps as possible in 5 minutes:

10 Dumbbell power snatch (5L, 5R @ up to 1/4 BW)
1 sprint @ 20 yd.
10 Lateral slam ball* @ 15lb. W, 20lb.M
1 sprint @ 20 yd.

Move mechanically, breathe smart, and adjust power snatch weight if position breaks; Speed is never a substitute for form. There is no designated rest- if needed, keep it short and specific (3 breaths or less).

And then, 5 minutes of:

Kettlebell figure 8 (25lb. W, 35lb. M)

Count reps, be sure to hinge and not squat, and do not accept a rounded back.

*If no wall is available for lateral slam ball, adjust to either medicine ball throw/ catch with a partner or regular slam ball.

Cricket. Full-range high pull.The top position of our full-range high pull.


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Posted: March 26th, 2015
at 7:06pm by Wolf Brigade


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physical. 03/25/15

5 rounds of:

3 Hang power clean @ (up to) 70% of power clean 1RM
15 Push-up (Scaled to ability in each round)

Rest as needed following push-up in each round (3 + 15 = 1 round). If a lifting set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted.

Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

Then, 3 rounds of:

1 minute Airdyne (Forward)
1 minute Airdyne (Arms only)
12 Elevator sit-up @ (up to) 1/4 BW

Goal is completion of elevator with as close to 1/4 bodyweight as position allows. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.

Hetal. Tire flip.Hetal. Tire flip.


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Posted: March 25th, 2015
at 6:48pm by Wolf Brigade


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physical. 03/24/15

7 rounds of:

Right side: 1 Kettlebell swing clean + 3 kettlebell push press + 1 Turkish Get-up (@ top of 3rd push press)
Left side: 1 Kettlebell swing clean + 3 kettlebell push press + 1 Turkish Get-up (@ top of 3rd push press)
(Up to) 2 minutes rest

Today, perform each set at heaviest possible 3-rep push press (weight may change each round as needed). If push press set requires interruption or position breaks in Turkish Get-up, adjust weight and continue safely. Right side + Left side = 1 round.

Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Bar hang (alternating with)
Jumping pull-up

Count reps in all 4 pull-up rounds- keep effort high and pace strong, and attempt to match throughout. Each drop from the bar in the hanging rounds = 10 burpee and minus 10 reps pull-up.

And then, 2 minutes of:

Extended arm mace hold (8kg. W, 10kg. M)

Each position break/ weight to the floor during work round = 1 minute Airdyne + 10 burpees. “Position break” = hands below hips, arms bent past 90 degrees.

Oldtime.


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Posted: March 24th, 2015
at 6:46pm by Wolf Brigade


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physical. 03/23/15

Back squat:

Climb to and find a 2RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20 (Ex. 5, 3, 3, 2, 2, 2).

Then:

1-arm kettlebell row:

5 x 5L, 5R @ as heavy as possible uninterrupted

Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “5 x 5L, 5R″, it always refers to “Sets” x “Reps”.

And then, as quickly as possible:

50 Rocking chair @ 15lb. W, 35lb. M- use bumper plate
100 revolutions Airdyne @ 100%

Output may change, but effort stays at 100% until task is complete.

Simple tools.“Simplicity is the ultimate sophistication.”Leonardo da Vinci


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Posted: March 23rd, 2015
at 7:36pm by Wolf Brigade


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mental. (re-post from 05/18/13)

The Wolf Brigade theory on “Expert Generalism”.

When I began training martial arts, one thing I was immediately taken with and became almost fixated on in the years to come was how effortlessly those leading the training seemed to move; As a new student it was the visual side of the fluidity that initially appealed to me. As I continued my learning, changed disciplines, and ultimately put my training into more “real” practice, I began to discover that there is much more to physical proficiency than meets the eye- especially when it is expected to hold up under pressure.

Some of my early instructors in the more traditional martial arts moved with a grace and expertise that is only gained through exhaustive practice of the very same thing, day in and day out, for a very long time. My respect for that style skill development has not lessened, but HAS been compartmentalized, and now occupies a slightly different place. My later instructors in more combat-oriented martial arts and some of the world-class instructors I have had the opportunity to learn from ALSO moved with a guided, hard-earned fluidity that seemed to me, especially initially, to be almost miraculously adaptable. THEIR version of “effortless” movement was not relegated to choreography, and no matter what physical question was asked, they always seemed to have an answer.

When my exposure and perspective began to change and I began to feel the tide shift in my own training and skill set, for a time I mistakenly profiled one as having a HIGHER level of expertise than the other- a BETTER understanding of the movements or strategies they were utilizing; In actuality, it was not so much a greater expertise in any chosen path, but simply a matter of the employment of a wider view- put simply, the “Generalist” approach, as opposed to the “Specialist”.

Read the rest of this entry »


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Posted: March 22nd, 2015
at 4:36pm by Wolf Brigade


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mental.

A necessary reminder following several conversations I’ve both had and overheard this week:

Diet is the primary and dominant factor in the appearance of your body. Training/ exercise are helpful, of course, as they help build muscle and burn calories, but the fact remains that many people performing excellent training and eating a careless diet look far less athletic/ fit/ appealing than those eating very well and doing little else.

If you’ve been participating in any decent generalist training program for a reasonable amount of time, you have a “six pack”, your leg muscles are defined, and your back has contours to it. If those things are not noticeable or pronounced, it is the fault of your food, not your fitness. Normal leanness is the product of healthy, specific, balanced eating, and is achievable by anyone willing to make adjustments to the standard, ill-fated, undisciplined American diet.

Walking around with a constant visible six-pack is pure vanity and a serious rarity. Many people that show off their “strong” stomachs have achieved them through disciplined eating/ under-eating, chronic cardio, and thorough supplementation. They are not representations of strength nearly as much as they are of extreme dietary discipline/ deprivation. If vanity is your primary goal, then the food you eat (and don’t eat) becomes the only gateway to your success. When referring to performance, it’s been said ad nauseam that you can’t out-train a bad diet, but when extreme vanity is your goal, it is also impossible to achieve it on a normal one.

There is a reason that even professional fighters often look very different on weigh-in day than they do on fight day when they’ve re-hydrated and gotten some food back in them. A cut-up, drawn-out, sucked-dry look is fleeting, usually unhealthy, and in my perception and experience has never been a measure of true fitness or strength, attractiveness, or success in training.

Establish realistic goals for how you want yourself to look in the very same way you set goals for how you want yourself to perform. A lean, healthy body is constructed as much- if not more- in the kitchen as in the training room.

(If you are unwilling to make eating adjustments, don’t expect your appearance to cooperate with your goals- and don’t complain about it when it doesn’t… )

1118001947Everybody’s “damn” may be a little different, but one common thread is that eating well makes most things better.


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Posted: March 21st, 2015
at 3:28pm by Wolf Brigade


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physical. 03/21/15

3 aggressive minutes of:

Sled drag (20 yd. @ 3/4 BW)

”Drag” = forward, and “Pull” = backward. Accumulate as many 20 yd. passes as possible in designated time. Strategize pace and breathing to allow for as much work as possible in the 3-minute round.

Then:

“Squat complex”

5 reps @ as heavy as possible

5 reps @ moderate and challenging

5 reps @ base weight (20lb. W, 30lb. M)

Rest as needed between 5-rep sets. Posture dictates weight- If chosen weight breaks position or compromises range of motion, adjust immediately and continue safely.

1 rep “Squat Complex” = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.

And then, for time: “Composure Recovery Drill”

4 rounds of:

12 Kettlebell swing (All at 35lb. W, 55lb. M)
6 Front roll

:20 seconds rest, then 2 rounds of:

12 Kettlebell swing
6 Front roll

And then, immediately and urgently:

24 Kettlebell swing

Goal today is achieving a quick, seamless transition from front roll back into the next movement. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest. If necessary, front roll may be replaced 2:1 with lateral burpee.

And finally, with a partner and as quickly as possible:

100 Abmat medicine ball pass (15lb. W, 20lb. M)

Take short, specific rest only as needed, and keep the simple mechanics of the Abmat sit-up intact throughout.

Dissension.


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Posted: March 21st, 2015
at 11:52am by Wolf Brigade


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physical. 03/20/15

5 rounds of:

10 Mace shovel (5L, 5R @ minimum 10kg. W, 12kg. M)
10 yd. Alligator crawl (or 20 yd. bear crawl)

Today: Each mace shovel includes a 5/1000 in the locked-out top position.

Then, as quickly as possible:

50 Tire smash (Any variation- as heavy as possible)
50 Mace front pendulum (As heavy as possible)
1 minute rest
30 Tire smash (Lighter)
30 Kettlebell halo/ Mace 360
(Weight scaled to ability- minimum halo 25lb. W, 45lb. M, minimum 360 8kg. W, 10kg. M)
:30 sec. rest
10 Tire flip (or axle deadlift @ 50% of standard bar 1RM)

Keep position as your primary focus, and then challenge yourself with weight and pace. Maximize rest with intelligent breathing and on-two-feet composure.

Visual.We hear from a lot of you, but very seldom see! Send us photos of your training!


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Posted: March 20th, 2015
at 6:30pm by Wolf Brigade


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physical. 03/19/15

Power clean:

1 x 5 @ 50-60% of 1RM
5 x 2 @ as heavy as possible in each set

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”.

Then, with a partner, 4 aggressive rounds of:

4 Sandbag shoulder @ minimum 85lb. W, 115lb. M

vs.

Burpee

One partner lifts while the other partner hustles and accumulates as many burpees as possible. Sandbag lift ends when weight is stable and stationary on the shoulder. 4 rounds = 4 turns at each station. Hustle on the switches, and note both total time to completion and total number of burpees completed.

And then:

100 Medicine ball throw/ catch* @ 15lb. W, 20lb. M

Today, every 10 reps ball stays in-hand and touches the ground 10 times (squat and touch the ground). Partner 1 performs touches first 10, and partner 2 the next.

*With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.

Bill. Waiting...Sometimes the wait is worse than the work…


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Posted: March 19th, 2015
at 6:39pm by Wolf Brigade


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physical. 03/18/15

Bench press:

Climb to and find a 2RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20 (Ex. 5, 3, 3, 2, 2, 2).

Then, 4 rounds of:

8 Dip/ Ring dip (Scaled to ability)
16 1-arm kettlebell swing swing @ (up to) 55lb. W, 70lb. M

Start as challenging as possible in both dip and 1-arm kettlebell swing. Adjust variation/ weight as needed based on position break or sets requiring interruption.

And then, 4 aggressive rounds of:

4 Sprint start @ 100%
:20 sec. rest (On the ground, in the ready position)

Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately get back on the ground.

Jill. 1-arm kettlebell swing.Jill. 1-arm kettlebell swing (24kg.).


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Posted: March 18th, 2015
at 7:29pm by Wolf Brigade


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physical. 03/17/15

Chin-up:

Perform 30 total reps of the most challenging variation possible, only scaling the movement when completion of 2-3 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep.

Chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, strict, negative. No kip.

Then, timing each, complete 6 rounds of:

6 Kettlebell push press (3L, 3R @ 1/4 BW)
12 Kettlebell Power swing* (20lb. W, 30lb. M)
:30 sec. rest

Match output as long as possible, and effort throughout. If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

Then, accumulate:

40 Shin hops** (Use assistance as needed) or High-knee jumps
120 Hollow rock

Partition and intersperse sets as desired, keeping minimum shin hop/ jump set to 10, and minimum hollow rock set to 30.

*”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
**Begin with shins and tops of feet on the ground, arms tight, and posture strong. With tension and power, allow butt to drop back to the heels, pop your hips, and pull your feet flat to the floor. Goal is jumping from your shins into a strong, stable squat position.

Chris. Jump.Lateral jump (2010).


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Posted: March 17th, 2015
at 6:36pm by Wolf Brigade


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physical. 03/16/15

Front squat:

Climb to and find a 2RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20 (Ex. 5, 3, 3, 2, 2, 2).

Then, as quickly as possible, 2 rounds of:

1 minute Airdyne @ 100%
5 Slam ball (40lb. W, 50lb. M)
10 Slam ball (30lb. W, 40lb. M)
15 Slam ball (20lb. W, 30lb. M)
1 minute rest

Avoid rest outside of the designated minute. If designated weights create a compromised position, adjust one interval down and continue. Hammer position and breathe with focus on both the bike and slam ball- Sloppy work expedites fatigue.

And then, 1 round of:

1 minute push-up hold (20+ max push-up: Hold at bottom. Under 20: Hold in plank)
5 Kettlebell “Short swing” @ 5RM
5 Breaths
10 Kettlebell “Short swing” @ 2 intervals down from 5RM
5 Breaths
15 Kettlebell “Short swing” @ 3 intervals down from 5RM

”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

Youth.“Where there is only a choice between cowardice and violence, I would advise violence.”Mahatma Gandhi


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Posted: March 16th, 2015
at 6:30pm by Wolf Brigade


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physical. 03/14/15

2 rounds of:

2 Turkish Get-up @ 80-90% of 1RM (Left arm)
2 Turkish Get-up @ 80-90% of 1RM (Right arm)

Rest between reps/ arms as needed, and focus on the details.

Rest as needed, and then, in order:

1 round on a 4-minute descending clock, resting for any remaining time:

20 Goblet squat @ 1/2 BW +
20 Walking lunge @ 3/4 BW

If 1/2 bodyweight does not pose a significant challenge in the squat, adjust to ability. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack.

1 minute rest, then 3 rounds or 5 minutes- whichever comes first:

20 Jumping pull-up
10 Double kettlebell swing clean (35lb. x 2 W, 55lb. x 2 M)

Then, immediately, 5 rounds or 10 minutes- whichever comes first:

20 Weighted Abmat sit-up (25lb. W, 35lb. M)
20 Kettlebell kayak (25lb. W, 35lb. M)

Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep of Abmat sit-up.

Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
Today, L + R side touch= 1 rep.

1 minute rest, then 1 round or 6 minutes- whichever comes first:

50 Push-up
30 Slam ball (25lb. W, 35lb. M)
10 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)

Break and intersperse the 50, 30, 10 up in any way you choose- strategize prior to beginning. Medicine ball remains in-hand but touches the ground at the end of each sprint.

Goal is high-quality completion of each piece prior to reaching the time cap- If desired, add total time (minus designated rest) for score.

Common.


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Posted: March 14th, 2015
at 12:23pm by Wolf Brigade


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physical. 03/13/15

Benchmark

“Conflicting Ideas/ Call to Arms” 7:25 (Tragedy – “Vengeance”)

50 Kettlebell swing (35lb. W, 55lb. M)

Then, for remaining time and at same weight:

3L, 3R Kettlebell swing clean and push press
3L, 3R Kettlebell snatch

Count and note rounds and half-rounds completed in 7:25.

Score is total rounds of clean and press + snatch- Swing is a buy-in only. If designated weight creates/ forces compromised positions in either lift, make as minor an adjustment as needed to continue safely.

Up to 5 minutes rest, then 2 rounds of:

3 Turkish Get-up @ 60-70% of 1RM (Left arm)
3 Turkish Get-up @ 60-70% of 1RM (Right arm)

Rest between reps/ arms as needed, and add a 2/1000 pause to any transition point that you are struggling with.

Greg. Kettlebell swing.Greg. Kettlebell swing.


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Posted: March 13th, 2015
at 7:15pm by Wolf Brigade


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physical. 03/12/15

10 Turkish Get-up @ 30-40% of 1RM (5L, 5R)

Rest as needed, and add a 2/1000 pause to any transition point that you are struggling with.

Rest 2 minutes, then 12 minutes of:

6 Box jump ladder
(Minimum: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
6 Underhand bodyweight row
:30 sec. Farmer hold @ BW +

If bodyweight hold does not work (not, we do not like it…), make as minor an adjustment as necessary to safely complete each round. Conversely, if bodyweight does not pose a significant challenge for :30 seconds, increase accordingly. If weight touches the floor during set, clock stops.

And then:

10 Turkish Get-up @ 30-40% of 1RM (2L, 2R x 2, 1L, 1R)

Again, rest as needed, and add a 2/1000 pause to any transition point that you are struggling with.

Bring-a-friend MarchThere are a few spots left for this Saturday! RSVP here if interested!


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Posted: March 12th, 2015
at 6:43pm by Wolf Brigade


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physical. 03/11/15

Pendlay row:

Climb to a 3RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20 (Ex. 5, 5, 3, 3, 3). If a set requires interruption, make a minor adjustment and perform your heaviest possible full set of 3.

2 minutes rest, then 4 rounds:

60 Double-under (or 100 High-knee jumprope + 10 burpee)
40 Mountain climbers
4 Turkish Get-up @ (up to) 50% of 1RM (2L, 2R)

There is no designated rest- recover breathing during Turkish Get-up, and stay focused on position. Distract yourself from fatigue by focusing on detailed movement.

Message.So proud of Dawn for finding the strength to climb the mountain- and then, even more importantly, climbing right back down to help others up.


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Posted: March 11th, 2015
at 7:24pm by Wolf Brigade


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physical. 03/10/15

20 Turkish Get-up @ 50-60% of 1RM (5L, 5R x 2)

Rest as needed between arms. If reps become singles or position breaks, adjust weight immediately.

Then, for time, and partitioned any way you choose:

200 revolutions Airdyne
100 Overhead kettlebell swing* @ (up to) 45lb. W, 65lb. M
50 Burpee broad jump

Strategize and outline path prior to beginning, and relegate rest to the quick transitions between movements. If position breaks or lock-out fails, adjust kettlebell swing weight immediately.

*Pace should not alter position- “Overhead”, no matter how tired you are, always means straight over your head. Keep spine straight, shoulders active, and breathing specific.

Lexis. Kettlebell Thruster.Lexis. Kettlebell Thruster (overhead position).


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Posted: March 10th, 2015
at 6:37pm by Wolf Brigade


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