physical. 02/08/16

Deadlift:

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

Then:

75 Kettlebell “Short swing”* @ minimum 55lb. W, 70lb. M (up to 75% of 5RM)

Broken into sets no smaller than 15 reps with no more than :15 sec. rest between them, perform 75 violent, positionally accurate kettlebell swings at a challenging weight. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weights designated above.

And then:

15L, 15R 1- arm kettlebell swing @ (up to) 1/3 BW
1 max rep set push-up
1 minute rest
1/2 of max rep set push-up
5 minutes jumprope
5 minutes Airdyne
(Arms only)

Organize breathing, maintain focus and position, and hustle. Work hard during the work, and rest with intent during the rest.

And finally, “Time under tension”:

Unweighted hinge

Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Self-defense 2014.Group. Learning/ reviewing bear hug escapes (2014).


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Posted: February 8th, 2016
at 8:20pm by Wolf Brigade


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physical. 02/06/16

Sled drag (20yd. @ as heavy as possible)

”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If time to completion exceeds :90 sec., the trip is over.

Then, 3 rounds of:

5L, 5R 1-arm kettlebell swing clean + push press @ as heavy as possible
:30 sec. rest

Sets should be challenging but uninterrupted, and governed by straight, strong, organized lock-outs. Adjust weight by round as needed.

And then:

Reverse lunge box jump:

10- 10- 10- 10- 10

Rest as needed between sets. Height starts and stays the same (denoted by dashes). Each set should be challenging but uninterrupted, and stepping down is acceptable and encouraged as fatigue sets.

Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.

And then, immediately, 5 aggressive rounds:

10 “Prison” Abmat sit-up
20 Kettlebell kayak (25lb. W, 35lb. M)

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. Sustain “prison” variation as long as possible, and adjust to regular Abmat sit-up if position breaks.

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.
L + R side touch = 1 rep.

Front roll.The beginning and end position of our basic front roll (2010).


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Posted: February 6th, 2016
at 1:39pm by Wolf Brigade


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physical. 02/05/16

Bench press:

3 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

Then, 3 rounds of:

15 Mace squat @ minimum 10kg. W, 12kg. M
30 Mace 360 @ minimum 8g. W, 10kg. M
90 Jumprope

There is no designated rest- if needed, keep it short and specific (3-5 breaths). Position and range of motion govern weight in squat and 360- if designated weight breaks either, adjust one interval down and continue safely.

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

Battle rope

If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.

And finally, “Time under tension”:

Superman hold/ rock

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Erin. Box jump.Erin. Jumping practice.


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Posted: February 5th, 2016
at 7:27pm by Wolf Brigade


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mental.

I first saw and met Dave Mirra at the “Beheading at Reading” BMX contest in what was likely 1990. It was held at the sketchy but amazing outdoor snake-run style cement skatepark in Reading, PA, and I couldn’t have been more of a fish out of water. Rochester had nothing like that, and at that point I had never even ridden a ramp taller than probably five or six feet. My ineptitude made the power and fluidity with which Dave rode the place seem even more amazing.

The one thing I was good at was smashing my bike into stuff and managing to not fall off it, and Dave paid me a compliment for attempting to do so in kind of an interesting way during one of my runs. Although it couldn’t have been further from the truth, it was one of the first times I had felt like a peer of a true superstar BMX rider, and the feeling was one I wouldn’t soon forget. We would cross paths and interact many times in the years to come, and throughout all of it, there was a strong underlying respect for someone that had driven so hard and in turn managed to accomplish even more.

When someone takes their own life there is no amount of thought or reason or logic that can even begin to figure out what was going through their head. In the profoundly sad case of Dave Mirra, that seems even a little bit truer. An American icon, arguably the most talented person to ever step on to a 20″ bike, and having achieved more success in his chosen sport than the sum total of all his competitors, he seemed to be as enviable as they come. But with that kind of achievement almost always comes an imbalanced level of sacrifice, drive, and obsession that in-and-of themselves can take a strong and often unnoticed toll.

Dave Mirra was one of the greatest BMX riders ever, and very seldom does such a heavy distinction come without an equally heavy price.
RIP, and know that your influence will be permanent.

Dave-Mirra-koc-1993-Photo-by-Armen-Djerrahian.Dave Mirra, 1993. Photo by Armen Djerrahian.


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Posted: February 5th, 2016
at 10:04am by Wolf Brigade


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physical. 02/04/16

1L, 1R Turkish Get-up @ 90% of 1RM
1 minute rest
1L, 1R Turkish Get-up @ 90%
1 minute rest
3L, 3R Turkish Get-up
@ 60-70% of 1RM
1 minute rest
5L, 5R Turkish Get-up
@ 40-50% of 1RM

Safety considered, attempt to keep rest to designated durations. Add a 2/1000 pause to any transition point that you are struggling with and, if designated percentages create compromised position, adjust weight immediately and continue safely.

Then, 4 rounds of:

6 Pull-up
6 Slam ball @ minimum 25lb. W, 35lb. M
6 Push-up
36 Mace front pendulum @ 10kg. W, 12kg. M
:20 sec. rest

If rest is not needed, we haven’t worked hard enough/ moved enough weight/ scaled pull-up appropriately; Earn the rest by maximizing the work. Goal is challenging, uninterrupted sets of each movement in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Push-up: Advanced suggestions include plyometric, Hindu, rings.

And then, “Time under tension”:

Max-duration bar hang

Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

Group. Medicine ball shuttle run.Group. Medicine ball shuttle run. Which carrying strategy would you use?


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Posted: February 4th, 2016
at 7:39pm by Wolf Brigade


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physical. 02/03/16

25 Kettlebell “Short swing” @ 79lb. W, 97lb. M
1 minute rest
50 Kettlebell “Short swing” @ 55lb. W, 70lb. M

Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Position considered, use weight designated above; Break sets as position dictates.

Then, immediately, 5 minutes of:

5 Burpee
3 Breaths rest (not to exceed :15 sec.)

1 minute rest, and then, for time:

50 calories Airdyne
25 Burpee

If rest is needed outside the designated durations, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.

And then, “Time under tension”:

Max-duration double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)

Lift and hold in strong, organized deadlift top position/ kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

NightThe gift of darkness. Thank you again to our long-time friend and original Wolf Brigade member John Perry.


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Posted: February 3rd, 2016
at 8:29pm by Wolf Brigade


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physical. 02/02/16

Positional and mechanical improvement:

Ground-to-shoulder and ground-to-overhead lifts/
Jumping variations

Beginner/ Intermediate: Power clean/ variations, box jump, broad jump, straight jump
Advanced: Power snatch/ variations

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvements in each. Start by addressing/ adjusting the the basic details and, as appropriate, add weight for short sets (3-5 reps at up to 60% of 2RM) to fact-check position and execution. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then:

Power clean:

5 x 1 @ as heavy as possible in each
1 x 7 @ 75% of heaviest lift from above
1 x 9 @ 50% of heaviest lift from above

Rest as needed between sets/ reps. Focus on and maintain adjustments made in skill work above- no wasted reps. When scheme is listed as “5 x 1″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching/ exceeding output from last week; Matching effort should go without saying.

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Lexis. Squat.Lexis. Practicing the squat.


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Posted: February 2nd, 2016
at 7:33pm by Wolf Brigade


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physical. 02/01/16

Back squat:

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

Up to 5 minutes rest, then:

Pendlay row:

2, 2, 2, 2, 2

Starting at 60% of previous 2RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find designated weight, take them. Conversely, if max is reached in set 3/ 4, do not finish remaining sets.

And then, 5 rounds of:

5 Double kettlebell back squat @ (up to) 40% of new 2RM
10 1-arm kettlebell row (5L, 5R) @ 30-40% of new 2RM
:20 sec. rest

If chosen weights break position or compromise range of motion, adjust immediately and continue safely.

And then, “Time under tension”:

Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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


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Posted: February 1st, 2016
at 8:21pm by Wolf Brigade


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physical. 01/30/16

50/50 Kettlebell strict press:

3 x 3L, 3R @ as heavy as possible in each
3 x 1L , 1R @ (up to) heaviest set above

Alternating 3L, 3R, and then 1L, 1R, accumulate 24 total reps (12 left, 12 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “3 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and the lock-out is not a relative position.

50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Then, 6 rounds of:

6 Ground-to-overhead lift @ as heavy as possible
:30 sec. rest

Ground-to-overhead choices today are: Full-range high pull, dumbbell power snatch, kettlebell snatch (from floor). Select movement and weight based on familiarity and ability. Movement may change by round if desired- use no more than 2 movements to complete the 6 rounds.

And then, with a partner, 6 minutes of:

6 calories Airdyne

vs.

“Prison” lunge

Goal is accumulation of as many calories and lunges as possible. Switches between stations are not rest periods, and should not be treated as such. Transition taking more than :10 seconds equals an additional round.

“Prison” lunge simply features hands overlapping on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout- stepping forward does not mean leaning forward.

Casy. Lunge.Casy. Lunge.


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Posted: January 30th, 2016
at 12:27pm by Wolf Brigade


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physical. 01/29/16

60 Mace 360

Today, sets are partitioned based on chosen weight. Choose either: 40 + 20 (lightest), 30 + 30 (moderate), or 4 x 15 (heaviest). Rest up to :30 sec. between sets, and adjust weight immediately if position breaks.

Then, 6 rounds of:

4 Tire flip
6 Pull-up

Tire flip: Use assistance as needed, focus on strong set-up and re-set in each flip, and move aggressively- there is no such thing as (and absolutely no value to) a casual tire flip. Pull-up: Scale to ability (up or down) in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

And then:

60 Hand-to-hand tire smash @ as heavy as possible

In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, hit the tire like you mean it, and attempt no rest.

And finally, “Time under tension”:

Max-duration bar hang

Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.


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Posted: January 29th, 2016
at 7:12pm by Wolf Brigade


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physical. 01/28/16

Deadlift:

7 x 5 @ (up to) 75% of 2RM

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then:

10 Kettlebell Good Morning @ as heavy as possible
15 Banded Good Morning (Banded to ability for one strong, uninterrupted set)

Rest as needed between movements, and adjust weight/ tension immediately if position breaks.

Then, as quickly as possible, 2 rounds of:

15 1-arm kettlebell swing @ 35lb. W, 55lb. M (Left)
:15 sec. rest
15 1-arm kettlebell swing @ 35lb. W, 55lb. M (Right)
15 Bodyweight row
150 Jumprope
1 minute rest

Pace should be vicious, position should be meticulous. Take no rest outside of the designated durations. If designated weight breaks position in kettlebell swing, adjust one interval down and continue safely.

And then, “Time under tension”:

Unweighted hinge

Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.


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Posted: January 28th, 2016
at 7:29pm by Wolf Brigade


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physical. 01/27/16

Bench press:

3 x 3 @ (up to) 90% of 2RM
3 x 5 @ 75-80%

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 10 minutes of:

5 Broad jump
5 Inchworm

Move and breathe deliberately. If rest is needed, keep it short and specific (not to exceed 3 x :15 seconds).

And then, “Time under tension”:

Hollow hold / rock

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Dave, Laura. Strict press.Dave, Laura. Press (2014).


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Posted: January 27th, 2016
at 8:33pm by Wolf Brigade


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physical. 01/26/16

Positional and mechanical improvement:

Rotational/ lateral movement drills, lifts, and swings

Beginner/ Intermediate: Medicine ball throw, mace front pendulum and back pendulum, mace shovel, kettlebell Figure-8

Advanced: Mace 360, 10-2, varial, piroutette swing

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then:

20 Kettlebell Figure-8 @ heaviest
:20 sec. rest
20 Kettlebell Figure-8
@ medium
:20 sec. rest
20 Kettlebell Figure-8
@ lightest
:20 sec. rest
60 Medicine ball throw
(Wall- 12lb. W, 16lb. M)

Powerful, organized movement, aggressive pace, and no extra rest; Simple should not equal casual.

And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from last week; Matching effort should go without saying.

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Lou. Deadlift.Lou. Deadlift.


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Posted: January 26th, 2016
at 7:13pm by Wolf Brigade


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physical. 01/25/16

Front squat/ Double kettlebell front squat:

7 x 5 @ (up to) 75% of 2RM

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

35 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
35 Push-up
35 Jumping pull-up

Complete in order and uninterrupted. Scale push-up to ability, and demand full range of motion in both push-up and jumping pull-up. There is no designated rest- if it is needed, keep it short and specific (3-5 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.

And then, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Nick. Playtime.Nick. Playtime.


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Posted: January 25th, 2016
at 8:04pm by Wolf Brigade


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physical. 01/23/16

18 Turkish Get-up @ 50-60% of 1RM (3L, 3R x 3)

Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately.

Then, as quickly as possible, 3 rounds of:

3 Sled drag (20 yd. each @ BW)
9 Goblet squat @ 55lb. W, 70lb. M
12 Straight jump

There is no designated rest- if needed, keep it short and specific (3-5 breaths). Position and range of motion govern weight in squat- if designated weight breaks either, adjust one interval down and continue safely.

1 minute rest. And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from last week; Matching effort should go without saying.

And finally:

3 minutes Airdyne (Arms only)
18 3/1000 Bodyweight row

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Note: Always err on the side of counting a long 4/1000, and not a short 2/1000.

The path.The path of resistance.


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Posted: January 23rd, 2016
at 12:43pm by Wolf Brigade


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physical. 01/22/16

Kettlebell halo + extension:

4 x 5 @ as heavy as possible in each

Rest as needed between sets. Safe, organized extension of arms and strong lock-out (with wrists straight) govern weight in each round. Root into the floor, brace midline, and tuck hips throughout each set.

Then, 10 minutes of:

20 Mace swing (Weight and movement scaled to ability in each round)
20 Kettlebell kayak @ 25lb. W, 35lb. M
:20 sec. rest

Movement suggestions include (in order of difficulty): Front pendulum, back pendulum, dynamic curl, 360, 10-2, varial, full pendulum.
Use ambition tempered with reality in each round when making both movement and weight selection- if position breaks, or sets require more than one interruption, adjust back and continue safely.

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

And finally, “Time under tension”:

Max-duration bar hang

Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

Duffin. Marching.Chris. Marching.


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Posted: January 22nd, 2016
at 7:22pm by Wolf Brigade


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physical. 01/21/16

Accumulate 5 minutes Farmer hold @ BW

Breaking as few times as possible, hold one kettlebell/ dumbbell in each hand and lock in to an aggressive, organized standing position. When breaks do occur, keep them as short as possible (not to exceed :15 sec. each). Note: When weight drops, clock stops.

2 minutes rest, then:

Accumulate 2 minutes extended-arm mace hold @ minimum 10kg. W, 12kg. M

Using an organized mace shovel, lift into starting position and hold with broad chest, hands together, and hips underneath you. If break is needed, keep it as short as possible (not to exceed :15 sec.).

And then, 15 minutes of:

50 Jumprope
:20 sec. Airdyne

Accumulate as many rounds as possible, and maintain high effort and strong pace throughout- no lazy rounds or casual transitions.

And then, “Time under tension”:

Unweighted hinge

Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work.

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

heather.maceHeather. Mace front pendulum (2010).


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Posted: January 21st, 2016
at 7:52pm by Wolf Brigade


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mental.

Linked below is an excellent article on the details of strength & conditioning for grappling by Meg Smitley. Please read and enjoy!

Strength & Conditioning for Brazilian Jiu-jitsu

Meg. Grappling.


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Posted: January 21st, 2016
at 9:26am by Wolf Brigade


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physical. 01/20/16

Pendlay row:

3 x 3 @ (up to) 90% of 2RM
3 x 5 @ 75-80%

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

5 Pull-up
15 Kettlebell “Short swing”*
@ (up to) 5RM
5 Pull-up
30 Kettlebell “Short swing”
@ (up to) 1/2 BW
5 Pull-up
45 Kettlebell “Short swing”
@ 35lb. W, 55lb. M
5 Pull-up

If needed, :20 sec. rest may be taken in each round after kettlebell swing. Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Pull-up: Scale to ability (up or down) in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

And then, “Time under tension”:

Double-overhand grip bar hang

Immediately followed by:

Hollow hold / rock

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

*”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. Today, use weight designated above.

Zoo. WolfCertain lessons cannot be learned, without looking straight into the eyes of the teacher.


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Posted: January 20th, 2016
at 8:22pm by Wolf Brigade


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physical. 01/19/16

Positional and mechanical improvement:

Barbell lifts

Beginner/ Intermediate: Deadlift, Pendlay row, press, push press

Advanced: Sumo deadlift, push jerk

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the positional details and execution of of each. Today, keep sets short and light (no more than 30-40% of 2RM, no more than 5 reps) and focus on set-up and reset in each lift. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then, 2 aggressive rounds of:

18 1-arm kettlebell push press (3 x 3L, 3R) @ 30-40% of barbell push press 2RM
18 Slam ball @ 25lb. W, 35lb. M
1 minute rest
18 Slam ball
@ 25lb. W, 35lb. M
18 calories Airdyne
1 minutes rest

Push press sets are no less than 3L, 3R- adjust weight as needed to complete in designated scheme. Move aggressively, and in organized positions. Maximize rest through mindful breathing and focus on what’s next- focus and composure will help mitigate fatigue.

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Shawn. 2-second overhead swing.Shawn. Overhead.


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Posted: January 19th, 2016
at 7:40pm by Wolf Brigade


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physical. 01/18/16

Back squat:

5 x 3 @ (up to) 90% of 2RM
1 x 10 @ 60%
2 x 5 @ 60%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 2 rounds of:

5L, 5R Single kettlebell back squat @ 30% of back squat 2RM*
25 Push-up
1 minute rest

Position considered, start and stay at 30% of barbell back squat 2RM. Scale push-up as needed, and keep rest to the designated 1 minute.

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

Battle rope

If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.

And finally, “Time under tension”:

Max-duration hold in standing back rack @ 60% weight from above

Stay in the rack, and directly above clips/ spotter arms. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

*Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.

Group. Sprints.Group. Sprint starts. As long as they’re ferocious, they don’t have to be far.


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Posted: January 18th, 2016
at 7:41pm by Wolf Brigade


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mental.

Featured on the Breaking Muscle website:

A heavy kettlebell ground-to-overhead lift + complex,
with Greg Walsh.


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Posted: January 17th, 2016
at 3:28pm by Wolf Brigade


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physical. 01/16/16

Mace squat:

3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M)

Rest as needed between sets. Mace squat is performed with hands together and arms straight- If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. Additionally, if sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Squat complex:

7, 5, 3

Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.

Squat complex: Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell is held in the Goblet position.

Then, 5 minutes of the following kettlebell complex:

1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch

1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate.

And finally, 5 minutes of:

“Floor to feet” (Bottom of burpee to hinge position and back to floor)

Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them- athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional full burpees when the drill is over.

Gifts.Tools without knowledge suffer the same fate as knowledge without tools.


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Posted: January 16th, 2016
at 12:38pm by Wolf Brigade


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physical. 01/15/16

Bench press:

3 x 5 @ (up to) 75% of 2RM
2 x 10 @ 50%

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, immediately and aggressively, 4 rounds of:

20 Tire smash (Any variation) @ as heavy as possible in each round
20 Mace 360/ Kettlebell halo @ moderate and uninterrupted
5 3/1000 Bodyweight row
5 Burpee
1 minute rest

Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it. 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from earlier in the week; Matching effort should go without saying.

And finally, “Time under tension”:

Hollow hold / rock

Alternate between the two as desired. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Camaraderie.


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Posted: January 15th, 2016
at 7:39pm by Wolf Brigade


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physical. 01/14/16

Kettlebell Good Morning:

2 x 12 @ minimum 1/2 BW

Rest as needed between sets. Goal is challenging sets with sound positioning throughout- position considered, 1/2 BW is our baseline today.

Then, 6 rounds of:

6 Pull-up
12 Kettlebell swing @ 1/2 BW
:20 sec. rest

Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Kettlebell swing: Each set should be positionally sound, violent, and challenging- scale weight by round as needed.

Then, as quickly as possible:

60 Band crawl

Work and breathe efficiently. Take minimal rest for standardized durations (3 breaths or less). Set-up: Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M.

And then, “Time under tension”:

Max-duration bar hang

Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

Cricket. Push press.Cricket. Push press.


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Posted: January 14th, 2016
at 7:29pm by Wolf Brigade


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physical. 01/13/16

High-hang power clean:

1 x 9 @ 40-50% of power clean 2RM

Hang power clean:

1 x 7 @ (up to) 70% of power clean 2RM

Power clean:

3 x 5 @ (up to) 85% of 2RM

Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then:

1-arm kettlebell clean:

2 x 3L, 3R @ as heavy as possible in each set
1 x 5L, 5R @ (up to) 50% of power clean 2RM

Rest as needed between arms and sets, and maintain all details used in the heavier barbell lifts above.

And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.

And finally, “Time under tension”:

Max-duration standing hold of heaviest power clean weight from above (Use double-overhand grip)

Immediately followed by:

Max-duration double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)

Lift and hold in strong, organized deadlift top position/ kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes (in each lift), do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

4661828758_92385a68cc_oGreg. Playtime (2008).


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Posted: January 13th, 2016
at 7:47pm by Wolf Brigade


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physical. 01/12/16

Positional and mechanical improvement:

Bodyweight movement- phase 1:

Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position

Advanced: Pull-up + variation, push-up + variation, ring dip, hollow rock, V-up/ V-up + hold

Push-up: Advanced suggestions include plyometric, Hindu, rings.
Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

Phase 2: “Wolf Brigade Originals”

Elevator sit-up, band crawl, 360 sit-up

With the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then:

30 Elevator sit-up @ minimum 1/4 BW

Position considered, goal is completion of 30 reps using 1/4 bodyweight as a baseline. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.

And then, as many rounds as possible in 4 minutes of:

3 Bodyweight row (Use any grip/ implement you choose)
2 Chin-up
1 Pull-up

Regardless of scaling needs, insist on full range of motion in all reps.
3 + 2 + 1 = 1 round.

And finally, “Time under tension”:

Max-duration one-arm plank hold (Organized top of push-up)

Brace and/ or balance as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Basics.


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Posted: January 12th, 2016
at 7:36pm by Wolf Brigade


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physical. 01/11/16

Push press:

5 x 5 @ (up to) 75% of 2RM

Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion- most specifically, a straight, strong lock-out- always govern weight.

Then:

1-arm kettlebell Thruster:

3 x 5L, 5R @ as heavy as possible in each

Rest as needed between sets. Position considered, each set/ each arm is to be performed as heavy as possible- adjust weight between sets as needed. Same as above- position and range of motion always govern weight.

Then:

10 Turkish Get-up @ (up to) 70% of 1RM (5 x 1L, 1R)

Rest any time during the set, switch arms each rep, and add a 2/1000 pause to any transition point that you are struggling with.

And finally:

25 calories Airdyne (Arms only)

Alicia. SquatAlicia. Squat.


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Posted: January 11th, 2016
at 8:07pm by Wolf Brigade


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physical. 01/09/16

Back squat:

5 x 10 @ (up to) 60% of 2RM

Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, with a partner, and for time:

50 Medicine ball throw (Minimum 12ft. @ 12lb. W, 16lb. M)
10 Sled drag (20 yd. each @ 90lb. W, 115lb. M)
100 Abmat medicine ball pass (Minimum 8ft. @ 12lb. W, 16lb. M)

Complete as quickly as possible, utilizing as little rest as possible and strategizing it wisely. Sled drag is to be completed in work/ rest fashion, but divided in any way you choose. Note: Numbers are total, not each.

And then, 10 rounds or 10 minutes- whichever comes first:

50 Jumprope
5 calories Airdyne

Same as earlier in the week- goal is completion of 10 rounds, not running out the clock at 10 minutes.

Bosch. Garden of Earthly Delights.“What’s cold to you, is warm to me, and I’ll laugh- Our disease will only breed.”HF


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Posted: January 9th, 2016
at 12:41pm by Wolf Brigade


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physical. 01/08/16

6 rounds of:

6 Mace shovel (Left)
12 1-arm kettlebell swing (Left)
6 Mace shovel (Right)
12 1-arm kettlebell swing (Right)
24 Mace front pendulum

Weights for each movement today are self-scaled and challenging; Adjust by round as needed- start ambitiously and adjust when sets require interruption or position breaks. When rest is needed, keep it to :30 sec. and take after pendulum.

Then:

36 Push-up
1 minute max-calories Airdyne
1 minute rest

24 Push-up
1 minute max-calories Airdyne

1 minute rest
12 Burpee
1 minute max-calorie Airdyne

If push-up position breaks, scale immediately and continue safely; Scaling is only a demotion if we don’t work as hard once the adjustment is made. Maximize rest through mindful breathing and focus on what’s next. Drive the bike with reckless abandon- if you complete this drill with gas still left in the tank, you made a mistake.

And then, “Time under tension”:

Max-duration extended-arm mace hold @ 8kg. W, 10kg. M

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Failure.Build, test, rebuild, retest… repeat.


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Posted: January 8th, 2016
at 7:26pm by Wolf Brigade


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physical. 01/07/16

Pendlay row:

10 x 3 @ (up to) 2RM

Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “10 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Climb to a new 1RM box jump

Use warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25 (Ex. 5, 5, 3, 3, 1, 1, 1, 1… ). If jumping down, be mindful of both landing position and receipt of the floor- conserve energy by moving efficiently.

And then:

60 yd. walking lunge

Stay tall, tight, and organized. If rest is needed, keep it to 3-5 breaths (approx. :15 sec.). If posture breaks beyond repair, place a dowel in the back rack to return it to form. 20 yd. = approx. 30 lunge

And finally, “Time under tension”:

Superman hold/ rock

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Sal. Jump.Sal. Box jump.


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Posted: January 7th, 2016
at 8:00pm by Wolf Brigade


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physical. 01/06/16

5 rounds of:

20 yd. Farmer carry @ as heavy as possible in each
10 Goblet squat @ 1/2 of above

Rest as needed between sets. Today, use two kettlebells for carry, and one of the two for squat. Focus on tension/ bracing, and maintain high effort, and strong pace. If position breaks or squat sets require more than one interruption, adjust weight and continue. Be as mindful of the lifts and descents as we are the position in the carry itself.

Then, 10 minutes of:

5 Chin-up
10 “Prison” Abmat sit-up
:20 sec. rest

Complete as many quality rounds as possible, taking no more and no less than :20 sec. rest each round.

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. Sustain “prison” variation as long as possible, and adjust to regular Abmat sit-up and keep moving if position breaks.

And then:

50 calories or 3 minutes Airdynewhichever comes first

Goal is completion of 50 calories, not running out the clock at 3 minutes.

And finally, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Damian, Jake. Sled.Group. Sled push/ drag.


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Posted: January 6th, 2016
at 8:09pm by Wolf Brigade


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physical. 01/05/16

Positional and mechanical improvement:

Single and double kettlebell lifts

Beginner/ Intermediate: Clean from floor, clean from swing, front squat, back squat, push press

Advanced: Clean/ swing clean + front squat, clean/ swing clean + push press, snatch

At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each. Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

Then, 5 rounds of:

3 Kettlebell clean (from floor- left)
1 Kettlebell push press (from top of 3rd clean- left)
3 Kettlebell clean (from floor- right)
1 Kettlebell push press (from top of 3rd clean- right)

Rest as needed after completing each round (left + right). Heaviest 1-rep push press governs weight in each round.

And finally, “Time under tension”:

Single kettlebell rack hold @ heaviest weight used above

Switch arms as desired using stacked-grip hand-to-hand switch. Attempt to keep weight off the ground for entire duration- work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Jeff. Sprint.Jeff. Sprint, not a jog…


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Posted: January 5th, 2016
at 7:32pm by Wolf Brigade


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physical. 01/04/16

Deadlift:

3 x 3 @ 90% of 2RM
3 x 5 @ 75%

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then:

Kettlebell Short swing*:

5 x 10 @ as heavy as possible in each (minimum 1/2 BW)

Rest at least 1 full minute between each set. Position and execution always governs weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”.

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

Inchworm

Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.

And finally, “Time under tension”:

Unweighted hinge

Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

*”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. Today, use weight designated above.

Michael, Ashley. Kettlebell swingMichael, Ashley. 3/4 bodyweight kettlebell swing.


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Posted: January 4th, 2016
at 8:19pm by Wolf Brigade


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physical. 01/02/16

Bench press:

2 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

Then:

40 Slam ball @ minimum 25lb. W, 35lb. M
30 Kettlebell snatch (3 x 5L, 5R @ minimum 1/4 BW)
20 “Floor to feet” (Bottom of burpee to hinge position and back to floor)
10 calories Airdyne

Move powerfully and deliberately. There is no designated rest- if it is needed, keep it short and specific (3-5 breaths) and stay focused on what’s next. Rest during conditioning is brief recovery to fuel the finish, not extended reflection on what made you tired.

And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from earlier in the week; Matching effort should go without saying.

And finally, “Time under tension”:

Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Meg. SquatMeg. Squat practice.


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Posted: January 2nd, 2016
at 12:47pm by Wolf Brigade


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physical. 12/31/15

4 rounds of:

8 Kettlebell hand-to-hand swing clean + front squat
@ minimum 30% of back squat 2RM
8 Kettlebell halo @ 35lb. W, 55lb. M
8 Inchworm
(Minimum) 1 minute rest

Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. If designated percentages create compromised positions, adjust accordingly and continue safely.

If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position, still switching between left and right arm in each squat. Qualifier: Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.

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

Mace squat @ 10kg. W, 12kg. M
(alternating with)
Mace 360/ Back pendulum/ Front pendulum @ same

Mind mechanics and positioning in each squat and swing- never sacrifice position for pace in training. Count reps in all rounds (4 of each movement)– keep effort high and pace strong, and attempt to match reps throughout.

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up)
(immediately followed by)
Max-duration hollow hold

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Chris. Rack hold.Time, the destroyer.


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Posted: December 31st, 2015
at 5:58pm by Wolf Brigade


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physical. 12/30/15

50/50 Kettlebell strict press:

3 x 1L, 1R @ as heavy as possible in each
5 x 3L , 3R @ as heavy as possible in each

Alternating 1L, 1R, and then 3L, 3R, accumulate 36 total reps (18 left, 18 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Then:

Benchmark

Duende 7:48 (Catharsis“Passion”)

6 Rocking chair
6 Strict or kipping pull-up (Or 9 jumping pull-up. No butterfly.)
6 Straight jump

Complete as many rounds and partials as possible in 7:48, and note results. Keep a violent pace and laser-focus; Benchmark is not supposed to be easy or casual.

And finally, “Time under tension”:

Double kettlebell rack hold @ heaviest 3-rep weight from above

Lift safely and hold in strong, organized rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Erin. Press.Erin. 50/ 50 kettlebell strict press.


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Posted: December 30th, 2015
at 7:41pm by Wolf Brigade


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mental. (re-post from 11/07/10)

This quote got thrown at me recently by by a coach I was working with:

“Theory always beats functionality if you never fight.”

In the context of our conversation, the quote spoke about the difference between mystified, impractical approaches to combat (either sport or reality based) and practical, proven ones.

Like it or not, some things work, some things don’t, and there is only one sure-fuckin’-fire way to find out.

If you haven’t “fought”, you are selling a theory. You are selling speculation. You are selling a guess.

Theory has its place, of course, but that place is not in teaching the finer points of martial arts and strength & conditioning.

In this context, the word “fight” could easily be replaced with the word “try” or even “enthusiastically participate”. The concept is simple, and transcends all professions: If you haven’t learned it yourself, refined it through practice, and tested it under fire, you shouldn’t be teaching it to anyone. Saying it because you’ve heard it is different than saying it because you know it, you’ve felt it, and because you’ve practiced it until the sky became clear.

One takes time, effort, and often suffering… the other just takes a decent short-term memory.

Beware the charlatan, especially in fields such as fitness or combat sports where indulging one may be harmful to you. The damage may be to your spirit and motivation, to your health and safety, or simply to your wallet; An ill-informed path could also be a lengthy detour away from reaching your goals.

In this society of consumerism, soulless marketing, and gross opportunism, we often need to squint to see past the artificial shine of the brightest lights. As our eyes refocus and our minds adjust, the true path becomes clear.

“Experience: that most brutal of teachers. But you learn, my God do you learn.”C.S. Lewis (British Scholar and Novelist. 1898-1963)

Many things in life can be faked, and when there is money to be made, many will try to fake them.

The composure, efficacy, and presence of viable experience cannot be faked, but are often mistaken; Look for those that have put theory into practice, refined the process, and then done it again.

Referring to the topics at hand: If someone doesn’t care enough to suffer and fight for progress, then they haven’t learned enough to teach for profit.

Mental.


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Posted: December 30th, 2015
at 9:07am by Wolf Brigade


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physical. 12/29/15

Positional and mechanical improvement:

Ground-to-shoulder and ground-to-overhead lifts/
Jumping variations

Beginner/ Intermediate: Power clean/ variations, box jump, broad jump, straight jump
Advanced: Power snatch/ variations

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvements in each. Start by addressing/ adjusting the the basic details and, as appropriate, add weight for short sets (3-5 reps at up to 60% of 2RM) to fact-check position and execution. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then:

Power clean:

5 x 1 @ as heavy as possible in each
1 x 7 @ 75% of heaviest lift from above
1 x 9 @ 50% of heaviest lift from above

Rest as needed between sets/ reps. Focus on and maintain adjustments made in skill work above- no wasted reps. When scheme is listed as “5 x 1″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

And finally, “Time under tension”:

Max-duration double-overhand grip bar hang

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

Pat, Bill. ReadyPat, Bill. Ready.


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Posted: December 29th, 2015
at 7:26pm by Wolf Brigade


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physical. 12/28/15

Back squat:

2 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60%. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

Then, 9 aggressive rounds of:

9 Kettlebell swing @ 55lb. W, 70lb. M
1 Sprint start @ 20 yd.
3 Breath rest (On the ground- approx. :10 sec.)
1 Sprint start @ 20 yd.

If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately transition to either quick rest or kettlebell swing.

And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Cash it out, because you can’t take it home.

And finally, “Time under tension”:

Max-duration hold in standing back rack @ heaviest squat from above

Stay in the rack, and directly above clips/ spotter arms. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

CommencementjpgWe teach class, because although it is hard work, it is valuable. It reinforces crucial positions for the day, reiterates safety, organizes weights, rep schemes, and time structures so there is no guesswork once moving, and eliminates the “I thought there was rest each round” excuse.

Overall though, it allows those training in our facility to see, day in and day out, that we know what they are doing and why, and can articulate it in a way that makes them feel confident in following our direction and allows them to work hard without reservation. If training in a group setting: Does your class operate with structure and purpose? Why not?


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Posted: December 28th, 2015
at 8:07pm by Wolf Brigade


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physical. 12/26/15

Pendlay row:

5 x 7 @ 65-70% of 2RM

Rest as needed between sets. If sets require interruption make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

35 3/1000 Bodyweight row

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Today, rest briefly (no more than :20 seconds) as needed in 5-rep intervals.

And then, 10 rounds of:

5 Burpee
3 Broad jump
1 Tire flip
:15 sec. rest (used in maximum of 3 rounds)

Do not exceed designated rest, either in duration taken or rounds used. Hustle in transitions between movements, and maximize rest by staying engaged in the process; Mindful breathing and meticulous movement will mitigate fatigue.

Tire flip: Use assistance as needed, focus on strong set-up and re-set in each flip, and move aggressively- there is no such thing as (and absolutely no value to) a casual tire flip.

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Group. Muay ThaiNo rest for the wicked.


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Posted: December 26th, 2015
at 12:30pm by Wolf Brigade


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physical. 12/24/15

7 rounds of:

1 Power clean @ 85% of 2RM
:20 sec. rest
1 Power clean @ 85% of 2RM
2 Front squat @ same
(Up to) 2 minutes rest

Front squat begins at top of power clean #2. If squat set requires interruption, make minor weight adjustments to allow for uninterrupted completion of the 3-rep complex.

Then:

100 Band crawl

Choose one path:

5 x 20 (max :15 sec. rest between 20-rep sets)
2 x 50 (max :30 sec. rest between 50-rep sets)
75 + 25 (max :45 sec. rest after rep 75)
100 (uninterrupted)

Set-up: Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M. Strategize your path and do not deviate- breaking rep scheme or adding rest equals 25 extra reps at the end. When scheme is listed as “5 x 20” it always refers to “Sets” x “Reps”.

And then, as quickly as possible:

50 Jumping pull-up
50 Abmat sit-up

Move and breathe deliberately, and attempt no rest. Safety considered, there is value to making yourself move in simple conditioning drills.

Sal. Full-range high pullSal. 1/2 BW+ full-range high pull.


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Posted: December 24th, 2015
at 4:49pm by Wolf Brigade


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physical. 12/23/15

Deadlift:

5 x 7 @ 65-70% of 2RM

Rest as needed between sets. Today, each lift features a 2/1000 hold in an organized top position. If sets require interruption, or hold at the top becomes unsustainable, make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then, 5 aggressive rounds of:

7 Deadlift
5 High pull
3 Full-range high pull
1 minute rest

Today, entire sequence is performed with one kettlebell. Heaviest 3-rep full-range high pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.

And then, 5 minutes of:

5 Push-up
3 V-up

If rest is needed, keep it short and specific, and take it after sit-up. If sit-up mechanics erode, adjust to :15 sec. hollow rock/ hold in each round.

And finally, “Time under tension”:

Max-duration standing hold of deadlift weight from above
(Use double-overhand grip)

Lift and hold in strong, organized deadlift top position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.


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Posted: December 23rd, 2015
at 7:27pm by Wolf Brigade


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physical. 12/22/15

Positional and mechanical improvement:

Rotational/ lateral movement drills, lifts, and swings

Beginner/ Intermediate: Medicine ball throw, mace front pendulum and back pendulum, mace shovel, kettlebell Figure-8

Advanced: Mace 360, 10-2, varial, piroutette swing

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then, as heavy as possible:

30 Kettlebell Figure-8

One short pause may be used- not to exceed 5 breaths/ :15 seconds.

And then, as quickly as possible:

60 Medicine ball throw (Wall- 12lb. W, 16lb. M)

Move with deliberateness in both of these short drills; Execute every rep with a focus on strong posture and rotational power. Performed casually, sloppily, or too light, the rep schemes above will likely feel too short; Put in what you expect to get out.

And finally, “Time under tension”:

Extended arm mace hold (minimum 10kg. W, 12kg. M)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Greg, Shawn. FilmingGreg, Shawn. Filming the first of the 2016 Wolf Brigade tutorials.


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Posted: December 22nd, 2015
at 8:06pm by Wolf Brigade


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physical. 12/21/15

Single kettlebell back squat:

6 x 8 @ minumum 1/2 BW
2 x max rep @ max 1/2 BW

Switch sides in each set, and scale/ increase weight to full ability for 8 quality, uninterrupted reps- position considered, 1/2 BW is baseline. Rest as needed, and pay as close attention to the lifting and switching of the kettlebell as to the squats themselves.

When scheme is listed as “6 x 8″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

Then:

12- 10- 8- 6- 4- 2 of:

1-arm kettlebell swing
Box jump + step down
Dip

Rest up to :30 sec. between full sets (after completing dip). Kettlebell swing weight/ box jump height are self-scaled and should be challenging in each set- switch arms as desired in kettlebell swing. Position considered, box jump minimum height is 20″ W, 24″ M.

And finally, “Time under tension”:

5 minutes Airdyne with kettlebell in Goblet position 35lb. W, 45lb. M

Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

Jenn. Kettlebell back squatJenn. 1/2 BW+ kettlebell back squat.


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Posted: December 21st, 2015
at 8:29pm by Wolf Brigade


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physical. 12/19/15

Bench press:

4 x 8 @ (up to) 60% of 2RM

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted.

Today, focus on touch-and-go power from the bottom of the press, and hold a full 2/1000 in the lock-out at the top. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

Then, as quickly as possible, 5 rounds of:

15 Kettlebell “Short swing” @ 1/2 BW
1 Sled drag (20 yd. @ BW)
5 Breaths rest (approx. :15 sec.)

”Drag” = forward, and “Pull” = backward. Today, if time needed to complete sled drag in any round exceeds :20 seconds, perform 5 burpees prior to beginning rest. Do not extend rest beyond 5 breaths- safety considered, there is value to making yourself move. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.

And then, “Time under tension”:

Farmer hold @ BW

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Learn.


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Posted: December 19th, 2015
at 12:29pm by Wolf Brigade


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physical. 12/18/15

Press:

4 x 5 @ (up to) 75% of 2RM
1 x max rep @ 50%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted set of 5. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

Then, 2 rounds of:

30 Mace 360/ Kettlebell halo
20 Kettlebell kayak
10 1-arm kettlebell clean + push press (5L, 5R @ 50-60% of heaviest lift above)
1 minute active rest (Leg/ arm swing, single-under jumprope, shadow boxing, Airdyne @ 30% pace… )

Today, weight for both mace 360/ kettlebell halo and kettlebell kayak are self-scaled. Each set should be challenging and may include 1-2 brief interruptions- strategize prior to beginning to avoid under-lifting.

And then:

100 Jumprope
1 minute plank hold (Organized top of push-up)
100 Jumprope
1 minute bar hang
100 Jumprope
1 minute bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

Hustle, stay engaged, and work hard in this simple conditioning; You’ll get out exactly what you put in. Position breaks in holds: 10 burpees each, accumulated and completed at the end.

Dave. Turkish Get-upDave. 1/2 BW+ Turkish Get-up.


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Posted: December 18th, 2015
at 7:23pm by Wolf Brigade


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physical. 12/17/15

Turkish Get-up:

Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 16 (Ex. 2L + 2R x 2, 1L + 1R as needed). Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.

Then:

Squat complex:

5, 4, 3, 2, 1, 1, 1

Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.

Squat complex: Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell is held in the Goblet position.

And then, 3 rounds of:

10 1-arm kettlebell row @ as close as possible to TGU 1RM (switch arms in any manner needed)
10 Pull-up (Scaled to ability in each round)
10 Inchworm
1 minute rest

Make difficult choices, hammer mechanics, and attempt to take no rest outside of the designated minute in each round. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

And finally, “Time under tension”:

Hollow hold and/ or Superman hold

Alternate between the two as desired. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Jill. Power cleanJill. Diligent power clean practice.


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Posted: December 17th, 2015
at 7:29pm by Wolf Brigade


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physical. 12/16/15

High-hang power clean:

2 x 5 @ 40-50% of power clean 2RM

Hang power clean:

2 x 5 @ (up to) 70% of power clean 2RM

Power clean:

3 x 5 @ (up to) 80% of 2RM

Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

And then, aggressively:

15 Kettlebell Power swing (max 20lb. W, 30lb. M)
:15 sec. rest
15 Kettlebell Power swing
(max 20lb. W, 30lb. M)
:15 sec. rest
15 calorie Airdyne
:30 sec. rest
15 calorie Airdyne
:45 sec. rest
15 calorie Airdyne
1 minute rest
15 calorie Airdyne

Perform focused, attentive rest, and attempt to match output in each round; Matching effort should be a given.
”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.

And finally, “Time under tension”:

Max-duration hold in standing back rack @ 110% of heaviest power clean from above

Stay in the rack, and directly above clips/ spotter arms. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Mat, Cricket. Mace vs. Sled.Mat, Cricket. Mace vs. Sled.


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Posted: December 16th, 2015
at 8:52pm by Wolf Brigade


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physical. 12/15/15

Positional and mechanical improvement:

Barbell lifts

Beginner/ Intermediate: Deadlift, Pendlay row, bench press, press, push press

Advanced: Sumo deadlift, push jerk

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the positional details and execution of of each. Today, keep sets short and light (no more than 30-40% of 2RM, no more than 5 reps) and focus on set-up and reset in each lift. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then, 4 rounds of:

8 Pendlay row (up to) @ 60% of 2RM
16 Push-up
1 minute rest

If row sets require interruption, make as minor an adjustment as needed and continue uninterrupted. Scale push-up to ability in each round. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

And finally, “Time under tension”:

Unweighted hinge

Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Baby rattle.Finally. An appropriate use for a 10lb. kettlebell.


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Posted: December 15th, 2015
at 7:32pm by Wolf Brigade


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physical. 12/14/15

Back squat:

5 x 5 @ 75% of 2RM
1 x max rep @ 65%

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

Then, 15 rounds of:

3 3/1000 Bodyweight row
:15 sec. rest

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

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

50 Medicine ball throw/ catch + Air squat

Today, as soon as the ball is thrown, an air squat is performed, recovered from, and the ball is received. Goal is no pause between throw, squat, and catch. Position, pace, and breathing play equal parts in staying ahead of the ball in this drill.

And finally, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

MobilityUnderstandably, those committed to excellence in their chosen athletic field are always looking for “performance enhancements”, and many end up guessing, spinning wheels, and running circles during the quest.

Let’s not forget that the safest and soundest performance enhancement is enabling your body to move in the most well-organized and powerful positions possible; Address all the details that insulate the movement, and not simply the movement itself.


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Posted: December 14th, 2015
at 8:18pm by Wolf Brigade


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physical. 12/12/15

Walking lunge:

4 x 6 @ (up to) 75% of front squat 2RM

Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal today is challenging, uninterrupted sets- if set requires interruption, make a minor adjustment and continue. When scheme is listed as “4 x 6″, it always refers to “Sets” x “Reps”.

Then:

Benchmark

“Raining Blood” (Slayer – “Reign in Blood”)

5 Burpee box jump @ 20″ W, 24″ M
7 Kettlebell swing (35lb. W, 55lb. M)

4:17– count and note rounds and completed half-rounds.

If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment.

Push hard for at least 1/2 round improvement from last time.

And then:

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

Each and every kettlebell drop to the floor during rack hold = 10 medicine ball shuttle run + 20 front roll.

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 finally, “Time under tension”:

Max-duration double-overhand grip bar hang

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Lexis. ThailandLexis. Thailand.


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Posted: December 12th, 2015
at 12:08pm by Wolf Brigade


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physical. 12/11/15

16 Turkish Get-up @ skill work weight (Max 35lb. W, 55lb. M)

Hammer details, disregard pace, and perform each rep at 100% quality. Switch arms and and/ or variations as desired (2-count, bottoms-up); Weight is not to exceed 50% of 1RM.

Then, meticulously and aggressively, 12 minutes of:

4 Pull-up
8 Slam ball @ minimum 25lb. W, 35lb. M
8 Push-up
12 Mace front pendulum @ 10kg. W, 12kg. M
:20 sec. rest

If rest is not needed, we haven’t worked hard enough/ moved enough weight/ scaled pull-up appropriately; Earn the rest by maximizing the work. Goal is challenging, uninterrupted sets of each movement in each round.

And then, 8 rounds of:

2 “Floor-to-feet” (Bottom of burpee to hinge position and back to floor)
12 Hollow rock

Move efficiently, and transition smoothly between movements. No designated rest- only break is a brief re-set if needed to maintain quality in hollow rock.

And finally, “Time under tension”:

Hollow hold or Superman hold

Alternate between the two as desired. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Expansion #1Expansion #1, 2008. From a phone booth to a closet, with an awareness that neither setting nor circumstance will ever discourage or deter.


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Posted: December 11th, 2015
at 7:48pm by Wolf Brigade


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physical. 12/10/15

Deadlift:

3 x 5 (up to) 80% of 2RM
2 x 10 @ 50%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then:

Kettlebell hand-to-hand swing clean + front squat:

1 x 12 @ 20% of back squat 2RM
1 x 8 @ 30%
1 x 6 @ 30%+
1 x 4 @ as heavy as possible

Rest as needed between sets. Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. If designated percentages create compromised positions, adjust accordingly and continue safely.

If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position, still switching between left and right arm in each squat. Qualifier: Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.

And then, “Time under tension”:

Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Group. Anchored..Part of fixing it involves finding it; Our anchored squat helps us identify where position breaks- and when- and helps in making the necessary adjustments that insulate, improve, and advance the heavy weighted variations. As obvious as saying that good food fuels our body should be the awareness that addressing details fuels physical progress.


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Posted: December 10th, 2015
at 7:33pm by Wolf Brigade


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physical. 12/09/15

Bench press:

1 x 7 @ 75% of 2RM
2 x 5 @ 75% +
1 x 9 @ 50%, each rep with a full 3/1000 at the top

If the set of 7 is completed uninterrupted at accurate percentages, weight may increase up to 85% for the 2 x 5. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

10 Turkish Get-up @ 50-60% of 1RM

Switch between arms in any way you choose- If under 6 months attendance, 6 of 10 reps are performed as 2-count variation.*

And then, 2 rounds of:

1 minute Farmer hold @ minimum BW
(Weight goes to floor, clock stops)

2 minutes Airdyne (Count revolutions/ monitor calories)

Work hard, stay focused on position, and (if needed at all) keep rest to a minimum. Farmer hold: Be as mindful of the lifts and descents as of the hold position itself. Airdyne: This is a sprint, not a jog- Attempt to match/ exceed output between round 1 and round 2.

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

*Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

Group. Hold.Stand like you mean it.


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Posted: December 9th, 2015
at 8:18pm by Wolf Brigade


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physical. 12/08/15

Positional and mechanical improvement:

Bodyweight movement- phase 1:

Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position

Advanced: Pull-up + variation, push-up + variation, ring dip, hollow rock, V-up/ V-up + hold

Push-up: Advanced suggestions include plyometric, Hindu, rings.
Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

Phase 2: “Wolf Brigade Originals”

Elevator sit-up, band crawl, 360 sit-up

With the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then, 6 minutes of:

6 Unweighted squat
6 360 sit-up

Take as little rest as possible. Use assistance to improve position/ add tension in the squat if needed (band, stick, wall, etc… ) but no weight. 360 sit-up is to alternate direction in either 1- or 2- rep intervals.

And finally, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Nick. PressNick. Press.


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Posted: December 8th, 2015
at 7:29pm by Wolf Brigade


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physical. 12/07/15

Pendlay row:

3 x 5 (up to) 80% of 2RM
2 x 10 @ 50%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 4 aggressive rounds of:

2 Tire flip
4 5/1000 Bodyweight row
6 Dip (Scaled/ weighted to ability in each round)
8 Burpee
(Up to) 1 minute rest

Tire flip: Use assistance as needed, focus on strong set-up and re-set in each flip, and move aggressively- there is no such thing as (and absolutely no value to) a casual tire flip.

5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

Rest: Today, take it if you need it, and don’t if you don’t.

And finally, “Time under tension”:

Max-duration standing hold of 10-rep weight from above
(Use double-overhand grip)

Lift and hold in strong, organized deadlift top position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Andrei, Chris, GregAndrei, Chris, Greg. Strategizing.


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Posted: December 7th, 2015
at 8:15pm by Wolf Brigade


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physical. 12/05/15

Push press:

3 x 5 @ 75% of 2RM
1 x 10 (up to) @ 65%

Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

30 1-arm ground-to-overhead lifts

Choices today are: Kettlebell snatch (from floor), dumbbell power snatch, kettlebell clean & press/ push press.

Select one movement and use it throughout, changing arms as desired. Weight is scaled to ability and challenging- Rest as much as needed, but little as possible. If position breaks or range of motion fails, adjust one interval down and continue safely. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

And then, as quickly as possible:

30 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
30 Push-up (Or, if you choose, 20 push-up + 5 inchworm)
30 Walking lunge @ 15lb. W, 25lb. M- use bumper plate- arms locked out in front of you
30 calories Airdyne

Keep rest to 3 breaths or less if needed at all, and don’t abandon mechanics in favor of pace… Until it comes time for the 30 calories at the end- Then the brakes are off.

And finally, “Time under tension”:

Max-duration double-overhand grip bar hang

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

V.“Nothing defies logic quite so adeptly as denial.”


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Posted: December 5th, 2015
at 12:48pm by Wolf Brigade


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physical. 12/04/15

5 rounds of:

2 Sled drag (20 yd. each @ BW)
10 Double kettlebell front squat @ minimum 1/2 BW
Minimum 1 minute rest

”Drag” = forward, and “Pull” = backward. Transition should be seamless from sled to squat. Squat weight is scaled to ability for 10 quality, uninterrupted reps; Position and range of motion considered, stay at or above the designated 1/2 BW.

Then:

100 Kettlebell kayak @ 1/4 BW

Rest will be needed- keep it short, and maximize it through intelligent breathing and focus on the objective. Our “kayak” is a full-range Russian Twist and involves organized trunk rotation and a touch of the implement to the ground on both sides of the body. L + R side touch = 1 rep.

And finally, “Time under tension”:

Hollow hold and/ or Superman hold

Alternate between the two as desired. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Group. Medicine ball throwGroup. Max distance medicine ball throw/ catch.


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Posted: December 4th, 2015
at 8:36pm by Wolf Brigade


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physical. 12/03/15

Bench press:

5 x 7 @ (up to) 75% of 2RM
1 x (up to) 15 @ 50%

Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. Today, if 15 reps are reached with 50% of 2RM, set ends. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, as quickly as possible:

25 Kettlebell swing @ 35lb. W, 55lb. M
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Push-up
5 Breaths
25 Kettlebell swing
@ 35lb. W, 55lb. M
25 Straight jump
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Jumping pull-up
25 calories Airdyne
5 calories Airdyne
(Arms only)

Weight is light, pace should be vicious, position should be meticulous. Take no rest outside the designated 5 breaths.

And then, “Time under tension”:

Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Circulation.“If you beat a drum too loud, people may hear, but not listen. If the drum stops too soon, people may listen, but forget. Beat the drum forever with temper, focus, and the intention of sending a message that can be neither ignored nor forgotten.”


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Posted: December 3rd, 2015
at 7:51pm by Wolf Brigade


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physical. 12/02/15

Power clean:

2 x 3 (up to) @ 90% of 2RM
2 x 5 @ 75%
1 x 9 @ (up to) 75%

Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. Today, weight for final set of 9 is determined by the success of the 2 x 5 before it. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then:

1-arm kettlebell clean:

2 x 3L, 3R @ as heavy as possible in each set
1 x 5L, 5R @ (up to) 50% of power clean 2RM

Rest as needed between arms and sets, and maintain all details used in the heavier barbell lifts above.

And then, choose either 50 reps or 1 Tabata interval
(:20 sec. work/ :10 sec. rest x 8) of:

Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)

50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark. Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

And finally, “Time under tension”:

Single kettebell rack hold (Using 3-rep weight from above, switching arms as needed)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Alli. SquatAlli. Practicing the squat.


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Posted: December 2nd, 2015
at 8:25pm by Wolf Brigade


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physical. 12/01/15

Positional and mechanical improvement:

Single and double kettlebell lifts

Beginner/ Intermediate: Clean from floor, clean from swing, front squat, back squat

Advanced: Clean/ swing clean + front squat, clean/ swing clean + push press, snatch

At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each. Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

Then:

30 Hand-to-hand swing clean + front squat @ 35lb. W, 55lb. M

Rest as little as possible. Stay fluid and efficient during the switches, and braced and powerful during squat. If position breaks or range of motion fails, adjust one interval down and continue safely.

And finally, “Time under tension”:

Max-duration plank hold

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Common.


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Posted: December 1st, 2015
at 7:43pm by Wolf Brigade


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physical. 11/30/15

Back squat:

5 x 3 @ (up to) 90% of 2RM
1 x max rep @ 50%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Weighted/ Strict pull-up:

5, 3, 3, 1, 1, 1, 1

If appropriate, weight increases each set- start light/ moderate and end as heavy as possible. Rest as needed between sets (up to one minute).

If strict/ weighted pull-up fails (or isn’t yet in your toolbox) substitute corresponding number of diligent attempts + “negatives” (slow, controlled descent from above the bar), or partner assisted pull-up for each set.
1 attempt + 1 negative = 1 rep.

And then, with a partner, 5 aggressive rounds of:

50 revolutions Airdyne

vs.

Double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2 M)

Revolutions count once kettlebells are in the rack position- not before. If the weight goes to the ground before revolutions are complete, perform 10 burpees each at the end. Switches between stations are not rest periods, and should not be treated as such. Transition taking more than :10 seconds equals an additional round.

And finally, “Time under tension”:

Max-duration hold with 50% of 2RM in standing back rack
(Max rep weight squatted above)

Stay in the rack, and directly above clips/ spotter arms. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Intro..From our Frequently asked questions section:

I’ve tried CrossFit. There were things I liked and things I didn’t.
Is Wolf Brigade different?

Yes. For lack of a better way of putting it, we closer resemble “Old-school” CrossFit, but with more basic weightlifting and more (and far better) kettlebell lifting. We hammer the details, actually teach class, don’t give a shit about your outfit, promote competition with yourself and much less with the clock or a training partner, and we know that more is not simply “more”. We’ve been doing this for a long time, and we know how to make people strong, fast, powerful, empowered, and mentally strong- without just carelessly throwing you into the fire and screaming louder.


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Posted: November 30th, 2015
at 8:33pm by Wolf Brigade


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physical. 11/28/15

Pendlay row:

5 x 7 @ 65-70% of 2RM
1 x 5 @ 20-30%, each with a full 2/1000 at the top

Rest as needed between sets. Today, final set of 5 features a 2/1000 hold in an organized top position. If sets require interruption, make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then:

2-count Turkish Get-up:

2 x 1L, 1R @ as heavy as possible

Today, perform our 2-count variation as heavy as possible on each side (likely at least 2 intervals down from 1RM). Use warm-up sets of no more than 2 reps each side at no more than 50% of 1RM.

Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

And then:

Sled drag (20yd. @ as heavy as possible)

”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If time to completion exceeds :90 sec., the trip is over.

And finally, as quickly as possible:

30 calories Airdyne
20 Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)
10 3/1000 bodyweight row

Attempt no rest, and move aggressively throughout. Hustle in transitions, and count full 3/1000 in each rep of the row.

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

Dave. Sled dragDave. Tail end of a max effort sled drag.


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Posted: November 28th, 2015
at 1:07pm by Wolf Brigade


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physical. 11/27/15

3 minutes of:

Kettlebell swing @ 55lb. W, 70lb. M

Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed. If mechanics fail or position softens, adjust one interval down and continue safely.

1 minute rest, then 12 minutes of:

3 Burpee
6 Lunge

Count and note number of completed rounds and half-rounds.
Focus on efficient, high-paced movement and specific breathing.

Minimum requirements:

1 to 3 months attendance: 20 sets minimum
4 to 12 months attendance: 25 sets minimum
12 months + attendance: 30 sets minimum

If applicable, each set under the requirement at the end of 12 minutes equals 2 minutes on the Airdyne.

And then, 6 reps:

Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)

Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest up to :30 sec. between each rep.

And then, “Time under tension”:

Hollow hold or Superman hold

Alternate between the two as desired. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Heather. Mace 360.Heather. Mace 360 (2014).


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Posted: November 27th, 2015
at 7:29pm by Wolf Brigade


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mental.

“I have seen men build… and destroy. I have seen this world, which could be a paradise, reduced to a planet of greed, and fear, and hatred! I have seen humanity with its heritage betrayed!
I can stomach no more!”

Norrin Radd


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Posted: November 26th, 2015
at 7:17pm by Wolf Brigade


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physical. 11/25/15

Kettlebell Good Morning:

9, 5, 5- 5- 5

Rest as needed between sets. Goal is challenging sets with sound positioning throughout- Weight increases from moderate 9 (denoted by commas between) into heavy 5’s, and then, position considered, remains the same (denoted by dashes).

Then, 5 aggressive rounds of:

7 Kettlebell “Short swing“ @ as heavy as possible (minimum 1/2 BW)
7 Ab wheel roll-outs (or, if needed, 9 V-up)
5 Inchworm
1 minute rest

If position breaks or mechanics fail, adjust swing weight one interval down and continue safely.

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

And then:

15L, 15R Kettlebell snatch @ (up to) 1/4 BW (from floor or swing)
1 max rep set push-up
1 minute rest
1/2 of max rep set push-up
5 minutes jumprope
5 minutes Airdyne (Arms only)

Organize breathing, maintain focus and position, and hustle. Work hard during the work, and rest with intent during the rest. If kettlebell snatch is still a work in progress, substitute 1-arm swing.

And finally, “Time under tension”:

Unweighted hinge

Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Kids only.Ignore the signs (2008).


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Posted: November 25th, 2015
at 7:25pm by Wolf Brigade


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physical. 11/24/15

Positional and mechanical improvement:

Ground-to-shoulder and ground-to-overhead lifts/
Jumping variations

Beginner/ Intermediate: Power clean/ variations, box jump, broad jump, straight jump
Advanced: Power snatch/ variations

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvements in each. Start by addressing/ adjusting the the basic details and, as appropriate, add weight for short sets (3-5 reps at up to 60% of 2RM) to fact-check position and execution. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then:

Power clean:

1 x 10 @ 50% of 2RM
5 x 1 @ as heavy as possible in each

Rest as needed between sets/ reps. Focus on and maintain adjustments made in skill work above- no wasted reps. Reminder: Position and execution always govern weight.

And then:

Dumbbell box jump:

4 x 5 @ scaled to ability (weight), max height 15″ W, 20″ M

In organized positions, begin at moderate weight and increase to ability in each set. Today, max height is 15″ W, 20″ M. Goal is positional transfer to power clean- stay tall and upright, and do not allow chosen weight to break posture in take-off or landing.

And finally, “Time under tension”:

Max-duration hold of 10-rep weight from above
(Use double-overhand grip)

Lift and hold in strong, organized deadlift top position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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


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Posted: November 24th, 2015
at 7:58pm by Wolf Brigade


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physical. 11/23/15

Press:

2 x 3 @ 90% of 2RM
3 x 5 @ 75%
1 x 7 @ (up to) 50%

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Weight for final set of 7 is governed by performance and need for set interruption at 75%. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion/ lock-out always govern weight.

Then:

Hand-to-hand swing clean + front squat:

4, 4, 4, 4, 4

Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible. Goal today is hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position and switch between left and right arm in each squat.

And then, 3 aggressive rounds of:

:30 sec. mace front pendulum @ 10kg. W, 12kg. M
:30 sec. battle rope
:15 sec. rest

Goal is matching numbers in front pendulum sets in each round. Take no rest outside of the designated :15 seconds, and maximize it through specific, mindful breathing and focus on what’s next.

And finally, “Time under tension”:

Bodyweight row starting position hold
(Use barbell + double overhand grip for hold)

Keep hips up, head neutral, and mind focused. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Airdyne vs. HandstandNo one wins: Airdyne vs. Handstand (2011).


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Posted: November 23rd, 2015
at 8:12pm by Wolf Brigade


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physical. 11/21/15

Back squat/ Double kettlebell back squat:

5 x 3 @ 30-40% of 2RM, each with a full 2/1000 pause @ bottom
2 x 5 @ 75% (no pause)
1 x 15 @ 30-40% (broken into 3 x 5 or 10 + 5 as needed)

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight- especially true in any lift that requires an organized pause. If using double kettlebell back squat, percentages change to 30%, 40%, and 30% at same rep schemes outlined above.

Then, as quickly and violently as possible:

50 Kettlebell Figure-8 @ max 25lb. W, 45lb. M

Move with intent, but do not substitute speed for form. Figure-8 should be powerful and organized- choose a weight that allows for both.

And then, 10 rounds of:

5 Burpee
3 Straight jump
:15 sec. rest (used in maximum of 3 rounds)

Do not exceed designated rest, either in duration taken or rounds used. Mindful breathing and meticulous movement will mitigate fatigue.

And finally, “Time under tension”:

Max-duration hold with 75% of 2RM in standing back rack
(Heaviest weight squatted above)

Stay in the rack, and directly above clips/ spotter arms. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Shane. Double kettlebell back squatShane. Practicing the Wolf Brigade double kettlebell back squat. Kettlebells sit firmly on top of shoulders, bottoms-down and locked into place, with hands attached to the head throughout. Hands stay attached to head at all times while transitioning in and out of front rack position. Mid-weight posture practice, and a great alternative for those experiencing posture or positional issues with the barbell.


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Posted: November 21st, 2015
at 12:45pm by Wolf Brigade


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physical. 11/20/15

Deadlift:

5 x 7 @ 65-70% of 2RM

Rest as needed between sets. Today, each lift features a 2/1000 hold in an organized top position. If sets require interruption, or hold at the top becomes unsustainable, make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then, 5 rounds of:

10 Mace shovel @ as heavy as possible
10 Broad jump
100 Jumprope

No designated rest- if it is needed, keep it short and specific (3-5 breaths) and take it after jumprope as a re-set prior to heavy shovel. Move with intent, and jump as powerfully as possible in each broad jump rep.

And then, “Time under tension”:

Max-duration extended-arm mace hold @ 8kg. W, 10kg. M

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Victor BasketballWolf Brigade X Victor High School Basketball (2014).


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Posted: November 20th, 2015
at 7:41pm by Wolf Brigade


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physical. 11/19/15

3 rounds of:

6L 1-arm kettlebell row
3L 1-arm kettlebell push press
:30 sec. rest
6R 1-arm kettlebell row
3L 1-arm kettlebell push press

(Up to) 2 minutes rest

Kettlebell row and push press are to be completed as heavy as possible, and using the same single kettlebell in each round- weaker of the two lifts (at designated rep scheme) governs weight. If either lift becomes unsustainable at chosen weight, adjust one interval down and continue uninterrupted.

Then, 3 rounds of:

9L, 9R 1-arm kettlebell row @ 50% of heaviest above
6 Pull-up (Scaled to ability in each round)

Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

And then, 3 rounds of:

20 calories Airdyne
20 Kettlebell halo @ max 25lb. W, 35lb. M

No rest between rounds or movements- catch your breath during the halo, and move fast on the bike.

And finally, “Time under tension”:

One max-duration double-overhand grip bar hang

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Jen. Pull-upJen. Pull-up.


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Posted: November 19th, 2015
at 7:40pm by Wolf Brigade


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physical. 11/18/15

Power clean:

2 x 3 @ 90% of 2RM
3 x 5 @ 75%
1 x 7 @ (up to) 50%

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Weight for final set of 7 is governed by performance and need for set interruption at 75%. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then, as quickly as possible:

500m row
10 Rocking chair
10 Burpee
250m row
5 Rocking chair
5 Burpee

This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast. Today, rocking chair is unweighted. If weight/ assistance is needed, keep it as light as possible.

And then, “Time under tension”:

One max-duration hold of 7-rep weight from above
(Use double-overhand grip)

Lift and hold in strong, organized deadlift top position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Vincent, Cory. Medicine ball throw.Vincent, Cory. Medicine ball throw.


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Posted: November 18th, 2015
at 8:28pm by Wolf Brigade


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physical. 11/17/15

Positional and mechanical improvement:

Rotational/ lateral movement drills, lifts, and swings

Beginner/ Intermediate: Karaoke run, medicine ball throw, mace front pendulum and back pendulum, mace shovel, kettlebell Figure-8

Advanced: Mace 360, 10-2, varial, kettlebell slam dunk, piroutette swing

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then, 2 rounds of:

1 minute medicine ball throw (Wall- 10/12lb. W, 14/16lb. M)
1 minute plank hold (Top of organized push-up)
:20 sec. rest

As many reps as possible are completed in one minute, switching arms evenly but as desired, and followed by an immediate transition into the plank position.

If we are arm-throwing the ball, as opposed to transferring power from the floor, through the hip, and into the arm last, the plank hold will be worse. Organize your position- both in the interest of power and efficiency.

And then, “Time under tension”:

One max-duration plank hold

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Greasing the grooveDo the work that improves the work; Mobility/ detailed positional improvements/ meticulous warm-ups may not be glamorous, but they are certainly more appealing than under-performing and/ or getting hurt due to ignoring them.


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Posted: November 17th, 2015
at 7:58pm by Wolf Brigade


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physical. 11/16/15

Bench press:

1 x 3 @ 90% of 2RM
3 x 5 @ 75-80%

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “1 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

30 Double kettlebell swing clean + front squat

Break into sets of 3 or 5 reps, starting as heavy as possible and only adjusting weight when position breaks or reps become singles. Rest as much but not more than you need, and focus on details in every rep. Maintain power and position, stay heavy, and work hard.

And then:

30 Hand-to-hand kettlebell swing @ 1/4 BW
30 Airplane* or Hindu push-up

Pace should be high, position should be meticulous. No designated rest- if it is needed, keep it to 3 breaths or less. Kettlebell swing: If designated weight breaks position, adjust one interval down and continue safely. Push-up: Proficiency determines variation. If your push-up is a work in progress, or high-quality multiple reps are still a challenge, choose airplane variation today.

And, finally, “Time under tension”:

One max-duration kettlebell/ dumbbell Farmer hold @ 3/4 BW

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

*Airplane push-up: Simply begin and end with chest/ guts on the ground and hands and quads off the ground. Maintain tension and position, and push up. If position breaks, elevate as needed and continue.

Clinic 2015.Thank you to all that attended our Kettlebell and Odd Liftsclinic this past weekend. Details were adjusted, work was done, and progress was made. Get to the next one, or book one at your gym.


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Posted: November 16th, 2015
at 8:20pm by Wolf Brigade


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physical. 11/14/15

6 rounds of:

Kettlebell complex:

1L 1-arm swing + snatch + Turkish Get-up
1R 1-arm swing + snatch + Turkish Get-up
1 Sled drag (20 yd. @ minimum BW)
1 Sled pull (20 yd. @ minimum BW)
(Up to) 2 minutes rest

”Drag” = forward, and “Pull” = backward. Scale weight to ability for challenging trips in each round.

Kettlebell complex: Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight- Adjust as soon as position breaks in any of the three lifts. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side.

If desired, take less than the full rest allotted in each round, provided it doesn’t impact your performance in those remaining.


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Posted: November 14th, 2015
at 2:07pm by Wolf Brigade


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physical. 11/13/15

4 rounds of:

1 minute Farmer hold @ minimum 3/4 BW
or, if desired,
1 minute double kettlebell rack hold @ minimum 1/2 BW
1 minute rest

Any rest taken during work round comes off the minute in between. If minimum specified weights do not pose a significant challenge, scale to your ability; If chosen weight goes to the ground more than twice in any round, adjust before beginning the next.

Then, 4 rounds of:

12 Mace 360 @ 10kg. W, 12kg. M
(or, if needed, kettlebell halo @ 35lb. W, 55lb. M)
6 Dip
:30 sec. battle rope
(Up to) 1 minute rest

Take less than the full minute allowed in each round, provided it doesn’t impact your performance in the subsequent rounds. Keep the effort high, and hustle in transitions between movements.

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

Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)

Attempt to match reps throughout, and maximize the short rest through smart breathing.

Wayne.bandWayne. Band crawl (2011).


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Posted: November 13th, 2015
at 8:08pm by Wolf Brigade


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physical. 11/12/15

Back squat:

1 x 3 @ 90% of 2RM
5 x 5 @ 75%

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “1 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Reverse lunge box jump:

6, 6, 6, 4, 4, 4

Height increases each set (denoted by commas between). Rest as needed between sets. Each set should be challenging but uninterrupted.

Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.

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

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

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. Sustain “prison” variation as long as possible, and adjust to regular Abmat sit-up if position breaks.

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.
L + R side touch = 1 rep.

Trish. AirdyneTrish. Airdyne (2009).


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Posted: November 12th, 2015
at 7:41pm by Wolf Brigade


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physical. 11/11/15

3 rounds of:

50 Mace front pendulum @ minimum 10kg. W, 12kg. M
15L, 15R 1-arm kettlebell swing @ 1/4 BW
5 Chin-up (Scaled to ability in each round)
1 minute rest

Complete swings as 15L, 15R, even if it requires short, specific rest during the set. If position breaks, adjust one interval down and continue safely. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

Then:

50 Kettlebell swing @ 55lb. W, 70lb. M
15 Chin-up

One interval of :10 sec. rest is allowed during each set.
Each additional rest taken = 20 burpees and 20 calories Airdyne.

And then, as quickly as possible:

30 calories Airdyne (Forward)
10 calories Airdyne (Arms only)

Breathe smart, don’t think, move faster than you want to; Low-risk, high-output.

Group. Naz.Nazareth College strength & conditioning (2012).


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Posted: November 11th, 2015
at 8:06pm by Wolf Brigade


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physical. 11/10/15

Positional and mechanical improvement:

Barbell lifts

Beginner/ Intermediate: Deadlift, Pendlay row, bench press, squat, press, push press

Advanced: Sumo deadlift, push jerk

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the positional details and execution of of each. Today, keep sets short and light (no more than 30-40% of 2RM, no more than 5 reps) and focus on power in the appropriate portion of each lift. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then:

Press/ Push press:

3 x 5 @ (up to) 50% of 2RM in each lift

Perform lifts in order with rest between sets, and adjust weight immediately if any set requires interruption.

Diamond Pro.Kids. Establishing, refining and practicing the hinge position.


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Posted: November 10th, 2015
at 7:36pm by Wolf Brigade


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