physical. 07/25/16

Pendlay row:

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… ).

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.

Then:

Kettlebell high-pull + Goblet catch:

10, 5, 5, 5, 5

Rest as needed between sets. Weight increases each set (denoted by commas between). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout.

Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground. Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of this lift.

And then, 7 rounds of:

5 Kettlebell high-pull @ 60% of heaviest above (no “catch”)
5 Bodyweight row
50 High-knee jumprope

Hustle in transitions, never abandon mechanics, and attempt little-to-no rest. If it is needed, keep it to 3 breaths (not to exceed :15 sec.) and take after jumprope.

And then, “Time under tension”:

30 Dowel partial pull-over + 30 calorie Airdyne @ cool-down pace

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy pulling day, and improving position for next time.

Chelsea. Sandbag shoulderChelsea. 80lb. sandbag shoulder.


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Posted: July 25th, 2016
at 7:05pm by Wolf Brigade


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physical. 07/23/16

Back squat:

2 x 5 (up to) 80% of 2RM
1 x 10 @ 70%
1 x 15 @ 40-50%

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 “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 5 rounds of:

3 Tire flip
5 Burpee broad jump
:20 sec. rest

Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

2 minutes rest, and then, 2 timed rounds of:

20 calories Airdyne
20 Bodyweight row (Change hand position/ implement as desired)
:20 sec. rest

Stay within designated rest, and take less if you need it- standardize breathing, focus on mechanics, and mitigate fatigue by putting your mind elsewhere. Match time (and effort) from round one into round two.

And finally, with a partner:

Accumulate 5 minutes Farmer hold @ combined bodyweight

Strategize however you choose, and hold whatever objects you choose.

Ex. Partner 1: 200lbs. + partner 2: 170lbs = 370lbs. held in Farmer position.

Total combined bodyweight must be held off the ground at one time for clock to run- when part of the weight drops, the clock stops.

Odd Lifts1.


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Posted: July 23rd, 2016
at 2:33pm by Wolf Brigade


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physical. 07/22/16

Positional and mechanical improvement:

“Odd Lifts”

Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash
Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial

With the guidance of a qualified trainer, practice a few movements from each category 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:

50 Mace front pendulum @ as heavy as possible

Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than one trip to the ground.

And then, 3 rounds of:

30 Tire smash (any variation) @ as heavy as possible in each
20 Mace squat @ as heavy as possible in each
10 Medicine ball throw (Wall- 15/ 20lb. W, 25/ 30lb. M)
(Up to) 1 minute rest

Today, if available, use mace for tire smash. If mechanics break or selected weight creates a compromised position, make an immediate adjustment and continue safely.

And finally, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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.

Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

Grappling.Practicing the efficient application of significant discomfort.


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Posted: July 22nd, 2016
at 6:37pm by Wolf Brigade


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physical. 07/21/16

Press:

3 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
1 x 10 @ 30-40%

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:

Kettlebell “Short swing”:

4 x 15 @ minimum 1/2 BW

Rest as needed between sets, and scale each to full ability.

Kettlebell swing reminder: 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.

And then, 2 rounds of:

1 minute battle rope
1 minute hollow hold
:30 sec. 1-arm plank hold
(left)
:30 sec. 1-arm plank hold (right)
150 Jumprope

There is no designated rest- If needed, keep it short (2-3 breaths) and immediately resume aggressive work; Safety considered, there is value to making yourself move in simple conditioning drills.

And finally, “Time under tension”:

Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)

Lift and hold in strong, organized 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.

Weathered.Weathered, but not worse…


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Posted: July 21st, 2016
at 6:34pm by Wolf Brigade


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physical. 07/20/16

6 rounds of:

6 Kettlebell suitcase deadlift @ (up to) 1+1/2 BW
2 Farmer carry (20 yd. each @ same)
6 Dip (Scaled to ability in each round)
(Up to) 1 minute rest

Farmer carry begins at the top of the 6th deadlift. Move quickly and in excellent positions, and maximize rest through smart breathing and focus on the remaining tasks at hand.

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:

30 Walking lunge @ 1/2 BW
30 Walking lunge @ 1/4 BW
30 Walking lunge (Unweighted)

If/ when rest is needed, keep it short and specific (3-5 breaths/ :15 sec.). No lazy reps. Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack. Scale method of carry and implement to skill level at designated 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 output from previous outing; Matching effort should go without saying.

And finally, “Time under tension”:

One- arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

Brace 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.

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: July 20th, 2016
at 8:01pm by Wolf Brigade


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physical. 07/19/16

5 rounds of:

5L, 5R Kettlebell snatch @ scaled to ability
10 Kettlebell halo @ 25lb. W, 35lb. M
1 minute rest

Weight today is self-scaled and challenging- have a back-up plan in sight if position breaks with initial chosen weight. If kettlebell snatch is clunky, or not yet in your toolbox, substitute with 7L, 7R 1-arm kettlebell swing per round.

Then:

20 Underhand bodyweight row
30 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
40 Push-up
50 Jumping pull-up

Complete in order and uninterrupted. Scale push-up to ability, and demand full range of motion in all reps of all movements.

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”:

Hollow hold/ rock + 50 Abmat sit-up @ 15lb. W, 25lb. M

In hollow position today, work in maximum-tension, :20-:30 sec. sets. Accumulate a minimum of two minutes- If you’re not fatigued, and ready to stop, work harder and continue.

Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

Jake, Carrie. Kettlebell swingJake, Carrie. 1/2 bodyweight kettlebell swing.


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Posted: July 19th, 2016
at 6:17pm by Wolf Brigade


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physical. 07/18/16

Bench press:

5 x 5 @ 75-80% of 2RM
1 x max rep @ 1/2 BW (or 30% of 2RM)

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. 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.

Today: Perform 5 pull-up (scaled to ability) and 10 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of bench press, and rest as needed after the three movements are complete.

Then:

Double kettlebell front squat:

5 x 10 @ heavy and uninterrupted
1 x max rep @ 1/2 BW

As above, rest as needed between sets. Make minor weight adjustments as needed to complete strong, uninterrupted sets. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up) + 30 calorie Airdyne @ cool-down pace

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: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

Watcher.While any remain within the nest, never does the watcher rest…


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Posted: July 18th, 2016
at 6:57pm by Wolf Brigade


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physical. 07/16/16

Pendlay row:

3 x 5 @ 75% of 2RM

Then:

1-arm kettlebell row:

3 x 5L, 5R @ as heavy as possible in each set
2 x 5L, 5R @ 2 intervals down from heaviest above

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.

And then:

Kettlebell high-pull:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Rest as needed between sets. Weight increases in each set (denoted by commas), with the intention being as heavy as structurally possible for sets 3, 2, and 1.

If suitably heavy weights are not available, follow rep scheme but perform 3 x 5 @ heaviest available weight and then keep it for 4, 3, 2, 1-rep sets. Reminder: As above, position and range of motion always govern weight.

And finally, aggressively, 7 rounds of:

5 calories Airdyne (Arms and legs)
5 calories Airdyne (Arms only)
:20 sec. plank hold
:20 sec. bar hang

Time the entire drill- hustle in transitions, and pedal the bike like you’re being hunted. No rest- recover breathing in the holds. Any drop from the bar during :20 sec. rounds = 15 burpee, accumulated and completed immediately upon completion.

Tension. Istanbul.Tension transcends location. Blackboard S&C, Istanbul, Turkey.
An official Wolf Brigade Chapter.


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Posted: July 16th, 2016
at 11:26am by Wolf Brigade


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physical. 07/15/16

Deadlift:

3 x 10 @ (up to) 70% 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 “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Today: Perform 5 chin-up and 10L, 10R 1-arm 360 (at skill work weight) immediately following each set of deadlift. Rest as needed once three movements are complete.

Then, 6 rounds of:

8 Mace shovel (4L, 4R @ as heavy as possible in each set)
6 Dip (or 8 kettlebell halo + extension @ (up to) 1/4 BW)
:20 sec. rest

Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very bottom.

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

Tire smash (6lb./8lb. W, 10lb./12lb. M)

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

In order for hitting a tire with a hammer to be more than novelty, they need to be performed with power and fluidity. Focus on mechanics, execution, and timing, and smash it like you mean it.

And finally, “Time under tension”:

Extended-arm mace hold @ 8kg. W, 10kg. M + Superman hold/ rock (50 reps or two minutes)

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.

Teaching kettlebell clean.Private, small group instruction and training- teaching the kettlebell clean. Interested? Contact us!


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Posted: July 15th, 2016
at 6:05pm by Wolf Brigade


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physical. 07/14/16

Power clean:

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… ).

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.

Then:

6 Sled drag (20yd. each @ 50% BW)
36 1-arm kettlebell swing @ 1/4 BW (switch arms as desired)
48 Push-up
60 Abmat sit-up
@ 1/4 BW

”Drag” = forward, and “Pull” = backward. Goal is organized, aggressive movement, seamless transitions, and minimal rest. If designated weight in kettlebell swing or sit-up breaks position, adjust accordingly and continue safely.

Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

And then, “Time under tension”:

6 rounds of:

:30 sec. bottom of push-up hold
60 Jumprope

Today, push-up is held just off the ground in a true, locked-in plank. If position breaks, prop up on a box, racked barbell, or other low, flat surface and continue.

Power cleanScience.


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Posted: July 14th, 2016
at 6:15pm by Wolf Brigade


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mental.

Ambassador1.

We are very grateful for the worldwide interest and support we have received over the past several years. In light of it, we have developed a few ways to both expand and make our circle tighter at the same time.

The first is our Ambassador program.

We want people that see Wolf Brigade as more than a physical movement to help us share it with others that will find similar value. Critical thinking, purposeful living, and a leader’s mindset are things that define an Ambassador of our brand.

You do not have to be a coach/ trainer.
You do not have to be a high-level athlete.

You simply need to be someone that thinks outside the status-quo, isn’t afraid to try and fail in order to progress, and has left behind the soft-minded conventional ideals that have put our society into its current state of physical and mental peril.

We want thinkers, and doers; Subversionists, and not excusists.

We want the part you play in the growth of Wolf Brigade to be something you enjoy, take pride in, and that may help you and others excel in whatever you choose to pursue.

Ambassador requirements:

– Short bio sent via email (two paragraphs or less): Who you are, and why you want to be a part of who we are.
– Photo
– Ambassador kit purchase: Patch/ bandana ($20 + shipping- click to visit store)
“Gentlemen’s” agreement to share/ repost content from our website, Instagram, Facebook a minimum of once per week (There are literally thousands of pieces to choose from)
– Quarterly check-in (Simple email, link to relevant social media content, etc.)

What you get:

– Ambassador-only patch (Only issued to those that successfully submit the above)
– Permission to use the title “Wolf Brigade Ambassador”
– Name and Instagram link on the Wolf Brigade website in the forthcoming Ambassador section
– First right of refusal on new softgoods, first looks at new articles, and more…

Disclaimer:

This is not a sales/ quantity game; we want good people around the world to have better access to our brand, each other, and the gigantic amount of free content we have amassed on our website over the past seven years.

Inclusion is a privilege, not a right, and can be denied/ revoked at any time. Basically, bring something to the table, and never be an asshole once you’re there.
________________

Thank you for making this a possibility/ necessity.

Join the Wolf Brigade Ambassador program here.


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Posted: July 14th, 2016
at 9:05am by Wolf Brigade


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physical. 07/13/16

6 rounds of:

2L, 2R Turkish Get-up @ 75% of 1RM
8 Goblet squat @ same
1 minute rest

Position governs weight in each segment of the Turkish Get-up; if details break down at chosen weight, adjust one interval and continue safely. If a consistent sticking point is identified, add a 2/1000 pause to each rep and improve the position.

Then:

Box jump:

9, 7, 5, 3, 3, 3, 3

Height increases each set (denoted by commas). Standardize movement- specific set-up/ reset, breathing/ tension, arm swing- address the details and perform attentive, powerful reps.

And then, violently:

50 calories Airdyne

For this drill, alternate arms + legs (full body) with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, and move the bike with your whole body.

Bill. SquatBill. Double kettlebell front squat (2014).


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Posted: July 13th, 2016
at 7:18pm by Wolf Brigade


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physical. 07/12/16

5 x 5L, 5R Kettlebell swing clean/ push press
@ as heavy as possible in each
1 x 10L, 10R Kettlebell swing clean/ push press
@ (up to) 75% of above
1 x 50 Kettlebell hand-to-hand swing clean + front squat
@ 10-rep weight from above

Rest as needed between sets. If position breaks, range of motion shortens, or pressing sets require interruption, adjust accordingly and continue safely. If/ when rest is needed in squat set, keep it short and specific (3-5 breaths/ :15 sec.).

Then, 5 minutes of:

5 Broad jump
1 Inchworm
3 breaths rest

Count completed rounds. Move aggressively, and take no additional rest.

And then, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 50 Abmat sit-up @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace

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

Coffin.“Stare, pry, listen, eavesdrop. Die knowing something. You are not here long.” Walker Evans


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Posted: July 12th, 2016
at 6:44pm by Wolf Brigade


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physical. 07/11/16

Back squat:

3 x 5 (up to) 85% of 2RM
2 x 5 @ 75%
1 x 5 @ 65%, each with a full 5/1000 @ top

2 x 5L, 5R @ 30-40% of heaviest above, as single kettlebell back squat

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.

Today: Perform 3 pull-up and 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each squat set. Rest as needed once three movements are complete.

Then, as quickly as possible:

25 Bodyweight row
50 1-arm kettlebell swing
@ 1/4 BW
25 Push-up
50 Kettlebell swing
@ 1/4 BW
25 calories Airdyne

Scale pace and position to full ability in each movement; If designated kettlebell swing weight does not pose a significant challenge, add a “Power swing” component by dragging the weight down just as viciously as you drive it up.

Kettlebell swing reminder: 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.

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.

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

Greg. Handrail.Greg. Handrail.


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Posted: July 11th, 2016
at 8:00pm by Wolf Brigade


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physical. 07/09/16

Bench press:

3 x 7 @ (up to) 75% of 2RM
1 x 9 @ 65-70%
2 x 5 @ 60%, each with a full 3/1000 @ top

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 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Kettlebell “Short Swing”:

Climb to a new 5RM using warm-up sets of no more than 10 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 10, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max-rep sets.

Kettlebell swing reminder: 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.

And then:

2 minute sled drag (20yd. each @ 50% BW)

”Drag” = forward, and “Pull” = backward. Perform as many trips as possible in designated time. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.

And finally, 10 rounds of:

5 Hollow rock
1 Rocking chair (As stand-up from hollow rock)
5 Straight jump

Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode.

Skill transfer.Wear the mark.


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Posted: July 9th, 2016
at 11:48am by Wolf Brigade


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physical. 07/08/16

4 rounds of:

8 1-arm kettlebell row (4L, 4R)
8 Mace 360
8 Mace front pendulum + :30 sec. hold*
(Up to) 1 minute rest

Kettlebell row is as heavy as possible for an uninterrupted 4L, 4R. Weight for both 360 and front pendulum are self-scaled and challenging- adjust by round as needed, and don’t under-lift.

*Today, we will decelerate the mace at the end of the front pendulum reps and hold it in the “starting” position- hands together at solar plexus, weight pointed at the ground- for designated duration. Extend arms as skill level dictates.

Then, as quickly as possible:

48 Slam ball @ minimum 15lb. W, 25lb. M
48 V-up

Move in organized, powerful positions, and attempt no rest. If position breaks in either movement, take three breaths, right the ship, and continue with quality. If v-up goes out the window, adjust to a full 3/1000 hollow hold for each remaining rep.

And then, 4 rounds of:

8 Chin-up
16 Medicine ball throw
(Wall or partner– 12lb. W, 16lb. M)
:20 sec. rest

Chin-up may also utilize varied implement today- scale to ability in each round.

And finally, “Time under tension”:

One-arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

Brace/ anchor 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.

Preston.No reason to wait…


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Posted: July 8th, 2016
at 6:24pm by Wolf Brigade


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physical. 07/07/16

7 rounds of:

5 Deadlift @ 75% of 2RM
5 Goblet squat @ as heavy as possible in each set
(Minimum) 1 minute rest

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Position and range of motion always govern weight, and “as heavy as possible” always means “as heavy as competently possible”.

Then, 5 rounds of:

30 Kettlebell Figure-8 @ minimum 1/4 BW
1 minute standing hold of weight (Any manner you choose)
:30 sec. rest

Upon completion of 30th rep, kettlebell stays on your body for an additional 1 minute in any position you choose. If weight goes to the ground during that time, perform 10 burpees in lieu of the :30 sec. rest.

And then, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 50 Abmat sit-up @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace

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

Damian. Sled.Damian. Sled drag (2014).


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Posted: July 7th, 2016
at 6:57pm by Wolf Brigade


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physical. 07/06/16

Kettlebell push press:

7 x 2L, 2R @ as heavy as possible in each set, adjusting as needed
2 x 5L, 5R @ 75% of heaviest set above

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted next set. When scheme is listed as “7 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

Then, 3 rounds of:

10 Kettlebell high pull @ heaviest above
10 Kettlebell halo + extension (up to) @ 50% of heaviest above
10 Kettlebell high pull @ (up to) heaviest above
:30 sec. rest
10 Push-up/ Plyometric push-up
10 calories Airdyne @ 100%
100 Jumprope
1 minute rest

Weights/ movements are scaled to ability to allow for organized, uninterrupted sets. Move quickly, but do not sacrifice movement quality, range of motion, or composure; with attention paid, they all work together.

And then, “Time under tension”:

Single Kettlebell rack hold @ heaviest above + 30 calories Airdyne (alternating 5c arms + legs/ 5c arms-only) @ cool-down pace

Lift and hold in strong, organized kettlebell rack position, switching arms as desired/ 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.

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

MobilityThe non-glamorous details are the ones that help us move from novice to intermediate to expert and beyond; We’ve never met a true expert that hasn’t suffered through the tedium.


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Posted: July 6th, 2016
at 7:28pm by Wolf Brigade


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physical. 07/05/16

Pendlay row:

3 x 3 @ (up to) 95% of 2RM
3 x 5 (up to) 85% of 2RM
1 x 5 @ 75%

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.

Today: Perform 3 Pull-up and 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of Pendlay row. Rest as needed once the three movements are complete.

Then:

3 x 20 Mace Good Morning @ minimum 12kg. W, 14kg. M
Or
3 x 15 Kettlebell Good Morning @ minimum 70lb. W, 79lb. M

Intersperse movements as desired, adhering to rep scheme and weights for each. Identify which variation is more useful to you, and why, and make each set count.

And then, as many rounds as possible in 5 minutes:

5 Bodyweight row
1 Push-up/ Plyometric push-up
5 Straight jump
1 Burpee

Breathe, hustle, attempt seamless transitions, and move with violence of action.

And finally, “Time under tension”:

Weighted hollow hold/ hollow rock @ 15lb. W, 25lb. M

Today, work in maximum-tension, :20-:30 sec. sets. Accumulate a minimum of two minutes. If you’re not fatigued, and ready to stop, work harder and continue.

Wolves of Istanbul.Wolves of Istanbul. Blackboard Strength & Conditioning.


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Posted: July 5th, 2016
at 7:15pm by Wolf Brigade


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physical. 07/02/16

Back squat:

1 x 5 @ 65% of 2RM
1 x 5 @ 75%
2 x 15 @ 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 “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 5 aggressive rounds of:

10 Kettlebell “Short swing” @ 1/2 BW
10 calories Airdyne @ 100%
:20 sec. rest

Time each round, maximize :20 sec. rest, and attempt to maintain first-round output in all remaining rounds. This is a short drill- position should be meticulous, pace should be vicious.

Position considered, weight starts and stays at 1/2 BW. If kettlebell swing weight does not pose a significant challenge, add a Power swing component by dragging the weight down just as viciously as you drive it up.

Kettlebell swing reminder: 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.

Then:

“Composure Recovery Drill”

4 rounds of:

12 Kettlebell swing @ 35lb. W, 55lb. M
6 Front roll*

:20 seconds rest, then 2 rounds of:

12 Kettlebell swing @ 35lb. W, 55lb. M
6 Front roll

And then, immediately and urgently:

24 Kettlebell swing @ 35lb. W, 55lb. M

Goal today is achieving a quick, seamless transition from movement to movement, and from floor to standing. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest.

*If absolutely necessary, front roll may be replaced 1:1 with burpee from the bottom, starting on your back.

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

100 Abmat medicine ball pass (10ft. distance @ 15lb. W, 20lb. M)

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

Today: At the end of 25 reps, both partners perform :20 sec. plank hold followed immediately and aggressively by 5 burpee.

Front roll.Roll, sprint, repeat (2011).


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Posted: July 2nd, 2016
at 12:10pm by Wolf Brigade


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physical. 07/01/16

5 Sled drag (20yd. each @ minimum 60% BW)

”Drag” = forward, and “Pull” = backward. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.

Then, immediately and attentively, 3 rounds of:

40 Mace front pendulum
(Weight scaled to ability- minimum 8kg. W, 10kg. M)
30 Hand-to-hand tire smash (6lb./8lb. W, 10lb./12lb. M)
20 Kettlebell halo/ Mace 360
(Weight scaled to ability- minimum halo 25lb. W, 45lb. M, minimum 360 8kg. W, 10kg. M)
10 Medicine ball throw (Wall @ 15lb. W, 20lb.M)
(Up to) 1 minute rest

Execute every rep of every movement today with a focus on strong posture and rotational power; Performed unenthusiastically, sloppily, or too light, the sequence of movements above makes little sense.

And then, 5 rounds of:

5 Dip (Scaled to ability)
:20 sec. rest

Scale as needed in either direction- insist on full, organized range of motion in each rep.

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.

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

Greg. Naz.Greg. Nazareth College (2012). Make do, and still make progress.


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Posted: July 1st, 2016
at 6:14pm by Wolf Brigade


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physical. 06/30/16

100 yd. Farmer carry @ as heavy as possible in 20 yd. intervals

Then:

100 yd. walking lunge @ 50% of heaviest above

Take as little rest as needed in both of the pieces above. Lift, carry, and lunge in strong, stable, aggressive positions- no soft, casual movement. Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack.

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

50 Jumprope
:20 sec. Airdyne sprint
(or 5 calories)
2 Push-up/ Plyometric push-up

Hustle in the transitions, limit rest, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.

And finally, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace

Today, dumbbell or kettlebell is held directly over chest. 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.

Lunge.Group. Carry-as-you-will 3/4 bodyweight walking lunge.


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Posted: June 30th, 2016
at 6:40pm by Wolf Brigade


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physical. 06/29/16

1-arm kettlebell push press:

5 x 3L, 3R @ 75-85% of 1RM
2 x 5L, 5R @ 60%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted next set. 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.

Then, at heaviest weight used above:

5 x 5L, 5R Single kettlebell front squat

Rest as needed after completing 10 reps. Attempt fluid hand-to-hand switches; if rest is needed between arms, keep it short (:15 sec. or less).

And then, as many rounds as possible in 5 minutes of:

5 Burpee
10 Abmat sit-up
@ 15lb. W, 25lb. M

No rest- stay in position, keep a strong pace, and breathe like you know how.

And finally, “Time under tension”:

30 calories Airdyne (alternating 5c arms + legs/ 5c arms-only) @ cool-down pace

Side by side.“You’re the disease and we’re the cure; Someday we’ll take care of you- For sure!”


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Posted: June 29th, 2016
at 7:51pm by Wolf Brigade


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physical. 06/28/16

Deadlift:

3 x 5 (up to) 85% of 2RM
2 x 5 @ 75%
1 x 5 @ 65%, each with a full 5/1000 @ top

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.

Today: Perform 3 chin-up and 5L, 5R 1-arm 360 immediately following each set of deadlift. Rest as needed once three movements are complete.

Then:

10 Dumbbell box jump @ as heavy as possible
(height scaled to ability- minimum 12″ W, 15″ M)

1 minute rest
10 Dumbbell box jump
@ minimum 1/4 BW
1 minute rest
20 Box jump + touch-and-go step down
@ 20″ W, 24″ M
:30 sec. rest
20 Box jump/ jump down/ immediate re-jump
@ height scaled to ability

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.

Box jump + touch-and-go step down: As soon as both feet touch in step down from box, next jump is powerfully initiated.

All variations: Position governs height. Sloppy, disorganized box jumps are just as useless as they are dangerous; the point is building and improving explosive power, not jumping up and down for the sake of itself.

And then, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 100 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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.

Ego.


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Posted: June 28th, 2016
at 7:02pm by Wolf Brigade


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physical. 06/27/16

Bench press:

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… ).

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.

Then, quickly and powerfully, 2 rounds of:

20 1-arm kettlebell row (2 x 5L, 5R @ as heavy as possible)
20 yd. push-up walk
20 Straight jump
20 calories Airdyne
200 Jumprope
1 minute rest

If needed outside of designated 1 minute, keep rest to three breaths or less (not to exceed :15 sec.). Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground push-up: 3 + 1 = 1.

Airdyne: Pace is vicious, and should be no less than 75% of max RPM.

And then, “Time under tension”:

One-arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

Brace 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.

Small things.Small things lead to all things.


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Posted: June 27th, 2016
at 6:47pm by Wolf Brigade


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physical. 06/25/16

7 rounds of:

3 Power clean @ (up to) 85% of 2RM
3L, 3R 1-arm kettlebell clean @ (up to) 50% of above
(Minimum) 1 minute rest

If sets require interruption at chosen weights, or position breaks, make a minor adjustment and continue. Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.

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 then, 5 reps of:

“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 no more than :20 sec. between each rep.

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.

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

WBxWOA “The stewardesses were trying to contain their laughter, my seatmate was trying to get off the plane as quickly as possible, and my next awareness was running through the airport and realizing that I had just smacked someone on an airplane.” Excerpt from Flying, pt. 1 (1998) which lives at War of Attrition.


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Posted: June 25th, 2016
at 12:27pm by Wolf Brigade


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physical. 06/24/16

2 x 20 Mace front pendulum @ as heavy as possible uninterrupted

1 x 10 Mace 360 @ as heavy as possible

2 x 10 Mace 360 @ one interval down from above

2 x max duration extended-arm mace hold @ 8kg. W, 10kg. M

Rest as needed between sets, and move and hold in strong, organized positions. When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Reminder: As in heavy lifts with any implement, position and execution govern weight.

Then, aggressively:

10 Kettlebell full-range high pull @ weight 1 (heaviest)
5 Kettlebell high pull @ 2 intervals above weight 1
:30 sec. rest
10 Kettlebell full-range high pull @ weight 2 (moderate)
5 Kettlebell high pull @ 2 intervals above weight 2
:30 sec. rest
10 Kettlebell full-range high pull @ weight 3 (lightest)
5 Kettlebell high pull @ 2 intervals above weight 3

Strong set-up, specific timing, and aggressive application of power will make this drill. If timing is off, or position breaks, make adjustments and continue productively and safely. Maximize rest through mindful breathing and focus on what’s next.

Weight selection example: Set 1- Full-range high pull @ 97lb., standard high pull @ 124lb. Set 2- Full-range high pull @ 88lb., standard high pull @ 106lb.

And then, 5 minutes of:

20 Mace front pendulum @ 10kg. W, 12kg. M
100 Jumprope

No designated rest. Hustle, breathe, and move the mace like you know how your body works.

And finally, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace

Today, dumbbell or kettlebell is held directly over chest. 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. Mace 360.Cait, Meg. Heavy mace 360.


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Posted: June 24th, 2016
at 6:52pm by Wolf Brigade


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physical. 06/23/16

Back squat:

5 x 5 (up to) 80% 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 “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 5 rounds of:

3 Tire flip
5 Pull-up
(Scaled to ability in each round)
5L, 5R 1-arm 360 (Sledgehammer or mace- 6/8lb. W, 10/12lb. M)
Rest as needed (Up to 2 minutes)

Tire flip: Use assistance as needed, and move aggressively- there is absolutely no value to a casual tire flip. Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

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

1-arm 360: If this movement is foreign, or clunky, adjust to light kettlebell halo (max 20lb. W, 25lb. M)

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, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 100 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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: June 23rd, 2016
at 6:45pm by Wolf Brigade


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physical. 06/22/16

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 12 (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, 10 rounds of:

20 yd. Farmer carry @ minimum 3/4 BW
:20 sec. rest

Weight/ implement may vary by round as needed/ desire. Don’t under-lift- breaking once is preferable to breezing through.

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

Battle rope
(Alternating with)
1-arm plank hold (Organized top of push-up)

Keep pace and position strong, and match effort throughout. Today, efficient transitions between movements will make or break the drill.

Plank: Brace and/ or balance as needed with non-working arm, and switch arms as needed.

Immediately upon completion, and 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”:

30 calories Airdyne (alternating 5c arms + legs/ 5c arms-only) @ cool-down pace

Mat. Turkish Get-up.Mat. Turkish Get-up (2011).


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Posted: June 22nd, 2016
at 6:57pm by Wolf Brigade


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physical. 06/21/16

Deadlift:

3 x 5 (up to) 85% of 2RM
1 x 10 @ 60%
1 x 15 @ 40%

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/ Mace Good Morning:

2 x 10 @ as heavy as possible

Rest as needed between sets, and adjust weight/ details immediately if position breaks.

And then, 5 rounds of:

5 3/1000 Bodyweight row
10 Box jump + touch-and-go step down
@ height scaled to ability
10 1-arm 360 (Sledgehammer or mace- 6/8lb. W, 10/12lb. M)
:20 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.

Box jump + touch-and-go step down: As soon as both feet touch in step down from box, next jump is powerfully initiated.

1-arm 360: If this movement is foreign, or clunky, adjust to light kettlebell halo (max 20lb. W, 25lb. M)

And finally, “Time under tension”:

One-arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

Brace 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.

Fresh.Position is position.


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Posted: June 21st, 2016
at 7:38pm by Wolf Brigade


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physical. 06/20/16

Press:

5 x 2 @ (up to) 95% of 2RM
2 x 5 @ (up to) 75%
1 x 10 @ 50%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted next set. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 5 rounds of:

5L, 5R 1-arm kettlebell Thruster @ 50-60% of heaviest completed set above
1 minute rest

Each round today is scaled to ability for 10 quality, uninterrupted reps- use designated percentages of barbell press as a guide. If weight needs to travel to the ground between arms, keep the break short (3-5 breaths). Focus on timing, power, and a full, aggressive lock-out (of both the hip and the arm) in each rep.

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

2 Burpee
4 Medicine ball throw
(Wall- 12lb. W, 16lb. M)

There is no designated rest- If needed, keep it short (2-3 breaths) and immediately resume aggressive work; Safety considered, there is value to making yourself move in simple conditioning drills.

And finally, “Time under tension”:

Max-duration single kettlebell rack hold (as heavy as possible)

Lift and hold in strong, organized kettlebell rack position, switching arms as desired/ 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.

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Kelley. Sled pull.Kelley. Sled pull (the much less popular but no less valuable cousin of the drag… ).


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Posted: June 20th, 2016
at 7:24pm by Wolf Brigade


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Public service announcement #2.

Dear (fill in the blank if any of this applies to you),

I’m glad you’re finding some clarity, and I hope what you conveyed to me sticks.

I wouldn’t be a good sounding board if I didn’t tell you that with you being an uninjured, un-physically-restricted, financially stable, intelligent, and non-time-restricted adult, there was way too much self-indulgence in your email; For any of the changes you eluded to to work, you have to eliminate the soft, variable language.

EAT. Just, eat. Good, clean, healthy food. Stop romanticizing it and making it into a difficult task. Additionally, long-term imbalance of macronutrients can cause and exacerbate depression, sleep disorder, anxiety, etc., so stop helping the snake eat its own tail!

Bring it, go buy it, keep it at work, carry a cooler bag, make sure you’ve got a backup wherever you are… It only takes a minute to adapt to that sort of consistency, and it’s well worth it.

If gluten and dairy don’t make you feel good, just. don’t. eat. them (or drink them). Period. It’s no harder than that if what you want and expect of yourself are more important to you than your minute-to-minute self-gratification.

Short story: Don’t be one of these millions of excusist, directionless millennials walking around; If what you want is to be strong and healthy and happy and lean and physically talented, then that is that. Be it.

If you don’t truly care about those things, then that is also that.

Neither path is right or wrong, but you have to lock down what you really want, and then align it with what you are willing to do (or not do) to get there.

Training and eating well should be fun to do, and the subsequent results should be fun to watch. We are extremely fortunate to have such great access to all of it, and that should never be taken for granted.

For example… we had two people travel a great distance this week just to train with us for two days. With things like that unfolding, you can imagine my patience/ sympathy decreasing with those that are not putting their best foot forward in even the simplest ways.

THAT being said, if eating well and training consistently stress you out, seem insurmountable, or don’t bring you the fulfillment you expect of them, then don’t trick yourself into doing them; Doing positive, potentially life-altering things casually and half-heartedly is way worse than not doing them at all.

If you want to be a expert craft beer drinker and pretentious taste notes analyst while attempting to master tennis on the Nintendo Wii, and that’s what fulfills you, then great. Do it at 100%.

We’ve had this conversation 3/4 times now; I am eternally willing to help those that are helping themselves in-kind. The next time there is a need for this conversation, there will be both financial and physical accountability for it.

I’m also not a good sounding board if I let people do whatever the hell they want and then repeatedly complain to me about it.

Right?

Gloves


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Posted: June 20th, 2016
at 7:15am by Wolf Brigade


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physical. 06/18/16

Bench press:

3 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 30-40%

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:

3 x 20 Kettlebell “Short swing” @ 1/2 BW

Position considered, weight starts and stays at 1/2 BW. If kettlebell swing weight does not pose a significant challenge, add a Power swing component by dragging the weight down just as viciously as you drive it up.

Reminder: 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.

And then, as quickly as possible:

10 Sled drag (20yd. each @ 40% BW)

”Drag” = forward, and “Pull” = backward. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.

And finally, also as quickly as possible, 20 rounds of:

5 Hollow rock
1 Plyometric push-up
:05 sec. rest

Transition seamlessly and with dexterity from hollow to push-up.
:05 sec. = 1-2 breaths.

Clarity.


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Posted: June 18th, 2016
at 11:44am by Wolf Brigade


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physical. 06/17/16

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
4 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/ weights 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, at skill work weight, 4 rounds of:

Mace complex:

2 Squat
6 360
4 Squat
8 10-2
100 Jumprope

Recommended weight is 8kg. W, 10kg. M. If no mace is available, use heaviest sledgehammer you can find and handle safely. Today, if one of the movements in the complex is missing, simply repeat the one you have (I.E. If you know 360, but not yet 10-2, repeat 360 for the 8-rep set); This mace complex is both skill work and conditioning work- if one piece of the puzzle is missing, stop and find it/ adjust it prior to moving on.

And then, “Time under tension”:

Max-duration bar hang + 30 calories Airdyne (alternating 5c arms + legs/ 5c arms-only) @ cool-down pace

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.

Rest.No one’s favorite part, but just as important as all the others…


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Posted: June 17th, 2016
at 6:35pm by Wolf Brigade


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physical. 06/16/16

Pendlay row:

5 x 5 @ 80% 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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

1-arm kettlebell row:

1 x 5L, 5R @ (up to) 50% of Pendlay row 2RM
5 x 1L, 1R @ 50+% of 2RM

Rest as needed between arms and sets, and maintain all details used in the heavier barbell lifts above. If chosen weight causes interruption in sets or a notable position break, adjust immediately and continue safely.

And then:

50 calories Airdyne
25 Push-up/ Plyometric push-up
50 Walking lunge
(Arms extended @ 10lb. W, 15lb. M)
25 Straight jump

This is a sprint, not a jog- pay attention to mechanics and breathing, and hustle. If needed at all, keep rest to 3-5 breaths, and use no more than 3 times.

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.

Note: Today, add 1/2 bodyweight in bumper plates across lower back starting at top of tailbone.

BasicsTravel kit. Strength, power, and conditioning, in travel size.


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Posted: June 16th, 2016
at 6:35pm by Wolf Brigade


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physical. 06/15/16

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

Farmer hold @ as heavy as possible

Have increasing/ decreasing scaling options lined up. If chosen weight drops during :20 sec. round, move down one interval in the next. Conversely, if chosen weight has not dropped by round four, increase one interval in each remaining round. Safety considered, tools do not drop to the ground between work rounds.

Then:

Power clean:

5 x 5 @ 75-80% 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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

And then, 12 minutes or 12 rounds, whichever comes first:

60 Jumprope
:20 sec. Airdyne
@ minimum 65% of max RPM
2 Rocking chair (Weighted or unweighted)

Hustle in the transitions, limit rest, and manage breathing. If 12 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.

And finally, “Time under tension”:

Max-duration double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)

Lift and hold in strong, organized 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.

Hollow 2008.Greg. Hollow hold (2008).


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Posted: June 15th, 2016
at 8:38pm by Wolf Brigade


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physical. 06/14/16

Push press:

3 x 5 (up to) 80% of 2RM
1 x 7 @ 65%
1 x 9 @ 50%, each with a full 3/1000 overhead

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, and overhead is not a relative position.

Then, 4 rounds of:

12 Slam ball @ 15lb. W, 25lb. M
6 Kettlebell halo + extension @ (up to) 1/4 BW
4 Pull-up (Scaled to ability in each round)
200 Jumprope/ 20 calories Airdyne (Alternate each round)

Transition seamlessly from movement to movement, and attempt no rest. If it is needed, keep it to three breaths or less (not to exceed :15 sec.). Even in fatigue, hold high standards for each rep of every movement; Breathe and move deliberately.

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, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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.

Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

Tom, Roseanne. Band crawlCongratulations Tom and Stephanie!


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Posted: June 14th, 2016
at 6:36pm by Wolf Brigade


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physical. 06/13/16

Back squat:

3 x 3 @ (up to) 90% of 2RM
1 x 7 @ 75%
3 x 5 @ 60%
1 x 9L, 9R @ 1/2 BW or 30% of 2RM- whichever is greater
(9L, 9R performed as single kettlebell back squat)

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 “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Dumbbell box jump:

5 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 squat finish/ power clean- stay tall and upright, and do not allow chosen weight to break posture in take-off or landing.

And then, 3 aggressive minutes of:

3 Pull-up
3 Push-up

Even with a descending clock in play, range of motion and mechanics do not change. Challenge yourself in both hustle and focus, and achieve optimal work from both a pace and positioning standpoint.

And finally, “Time under tension”:

Max-duration hold in standing back rack @ 60% weight used 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.

Squat practice.Walking before we attempt running.


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


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physical. 06/11/16

Pendlay row:

3 x 3 @ (up to) 95% of 2RM
1 x 7 @ 75%
3 x 5 @ 60%

Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 5 rounds of:

3L, 3R Elevator sit-up @ as heavy as possible in each
:30 sec. rest

Position considered, each 6-rep set is as heavy as possible, 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:

“Airdyne Races”

:15 Airdyne sprint (In a group)

Count revolutions- most in :15 seconds “wins” and stays on the bike.

The rest proceed immediately and urgently to a round of:

5 Kettlebell deadlift @ BW
5 Push-up

Each round of deadlift/ push-up must be preceded by :15 seconds on the Airdyne @ 100%.

The game doesn’t end until you have completed 50 reps (minimum 5 rounds of racing, win or lose).

Today, your reward for winning is more hard work.
Do your best to prolong the imminent.

Bring-a-friend 2.Thank you to all that attended and enjoyed our bring-a-friend day this morning. Hard work was done, movement was improved, progress was made; Tip of the iceberg.


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Posted: June 11th, 2016
at 12:09pm by Wolf Brigade


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physical. 06/10/16

Bench press:

5 x 5 @ 75-80% of 2RM
1 x 15 @ 60%

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

Today: Perform 5 chin-up (scaled to ability) and 10 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of bench press, and rest as needed after the three movements are complete.

Then, with a partner, 2 aggressive rounds of:

Partner drag:

2 trips “Leader” @ 20 yd. each
2 trips “Follower” @ 20 yd. each
40 Abmat sit-up @ 10lb. W, 15lb. M (Use bumper plate)
1 minute rest

4 total trips + 40 sit-up each = 1 round. Today, to keep pace high, alternate work/ rest in sit-up rounds.

Follower: Drape a rope/ belt/ band around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward, keeping your guts tight, and leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.

Leader: Get low, stay on the balls of your feet, stay postured up, and drive forward with intent.

Abmat sit-up: Today, weight is locked out in front throughout each rep- hands at chest level, arms straight. Concept: As you sit up, pull your shoulders down. Goal is rock-solid upper body position, forcing the guts to do all the work.

And then, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace

Today, dumbbell or kettlebell is held directly over chest. 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.

Chris. Germany.Chris. Germany.


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Posted: June 10th, 2016
at 6:40pm by Wolf Brigade


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physical. 06/09/16

9 rounds of the following kettlebell complex:

7 Deadlift
5 High pull
3 Full-range high pull

(Up to) 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.

Then, 10 rounds of:

10 Hollow rock
5 Push-up (Scaled to ability in each round)
50 Jumprope
:15 sec. rest

If rest feels unnecessary in the first few rounds, work harder and make it mandatory in the last few. 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 push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

And then, “Time under tension”:

50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 30-calorie Airdyne cool-down

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly. Pace on Airdyne is approx. 50% of max RPM.

StandardsDo you think, or do you know?


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Posted: June 9th, 2016
at 7:12pm by Wolf Brigade


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physical. 06/08/16

Front squat:

1 x 5 @ 80% of 2RM
2 x 5 (up to) 80% of 2RM
1 x 10 @ 60%

Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. 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:

Goblet squat:

5 x 5 @ as heavy as possible in each

As above, rest as needed between aggressive, uninterrupted sets.

If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, lift them cautiously and hold them horizontally.

Keep focus on a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell).

And then, skill work:

Power clean/ Hang power clean

At skill work weights and with the guidance of a qualified trainer, practice power clean + variations of the lift. Start by addressing/ adjusting the details of each variation 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.

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.

Note: Today, add 1/2 bodyweight in bumper plates across lower back starting at top of tailbone.

Marc. Jacksons.Marc. Jackson’s MMA, Albuquerque, New Mexico.


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Posted: June 8th, 2016
at 7:18pm by Wolf Brigade


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physical. 06/07/16

Kettlebell push press/ push jerk:

Using warm-up sets of no more than 2-3 reps per arm, and keeping total reps under 30 (15L, 15R) climb to and find your 1RM push press/ push jerk. Controlled, organized lock-out constitutes a completed rep, and as always, position and execution govern weight.

Then, 7 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; The 7-minute set should not require more than 3-5 rest periods at no more than :15 sec. each.

And then, 5 minutes of:

Burpees from the bottom”

”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and 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 burpees when the drill is over.

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.

Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

Ashley. Push press.Ashley. Press (2014).


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Posted: June 7th, 2016
at 6:22pm by Wolf Brigade


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physical. 06/06/16

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:

5 x 10 Kettlebell “Short swing” @ minimum 1/2 BW

Resting as needed between sets, and perform 50 violent, positionally accurate kettlebell swings at a challenging weight. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: 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. 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 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 cool-down/ active recovery 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. Ultimately, work until you feel you have made sufficient progress.

Jen. Pull-upJen. Pull-up progression.


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Posted: June 6th, 2016
at 6:06pm by Wolf Brigade


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physical. 06/04/16

Kettlebell suitcase deadlift:

3 x 10 @ as heavy as possible in each

Rest as needed between aggressive, uninterrupted sets. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Deadlift: If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.

Then, 3 minutes of:

Kettlebell “Short swing” @ 55lb. W, 70lb. M

Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed.

”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, position considered, start and stay with weights designated above.

1 minute rest, then 9 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 expectations:

1 to 3 months attendance: 18 sets minimum
4 to 12 months attendance: 22 sets minimum
12 months + attendance: 26 sets minimum

If applicable, each set under the requirement at the end of 9 minutes equals 2 minutes Airdyne.

And then, 3 minutes of:

3 V-up
3 Bodyweight row

Transition seamlessly, and attempt no rest. Even in fatigue, hold high standards for each rep of every movement.

And finally, at cool-down pace, 3 rounds of:

3 minutes Airdyne
30 Abmat sit-up

Pace is light, position is standard; Light does not mean lazy.

Demonstration.Demonstration/ fact-finding/ troubleshooting. Critical thinking amidst physical application.


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Posted: June 4th, 2016
at 12:12pm by Wolf Brigade


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physical. 06/03/16

3 minutes extended-arm mace hold @ (up to) 10kg. W, 12kg. M
30 steps kettlebell/ dumbbell plank walk @ (minimum) 35lb. x 2 W, 55lb. x 2 M

Hold: 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 to three breaths (not to exceed :15 sec.) and take it off the clock; Weight drops, clock stops.

Plank walk: Arms start and stay straight, and body stays in a plank- not a pike- position. :15 sec. rest may be taken up to 3x during the 30 reps.

Then, 2 rounds of:

50 Medicine ball throw (Wall- @ 12lb. W, 16lb. M)
50 Tire smash (Any variation) @ 6/8lb. W, 10/12lb. M
(Up to) 1 minute “rest”– today, taken in plank, hollow hold, bar hang, or Farmer hold

The 1 minute between rounds is optional today- maintaining position and pace are not. Strategize your path- if the “rest” options will impact performance more significantly than a seamless transition, then choose no rest.

In order for throwing a ball at a wall or hitting a tire with a hammer to be more than novelty, they need to be performed with power and fluidity. Focus on mechanics, execution, and timing, and smash both like you mean it.

And then, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M

Today, dumbbell or kettlebell is held directly over chest. 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.

Marked.Marked.


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Posted: June 3rd, 2016
at 7:06pm by Wolf Brigade


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physical. 06/02/16

Single kettlebell back squat:

Starting at up to 35lb. W, 55lb. M, perform 5L, 5R reps, rest, and then increase one interval in each set. Increase ends when 5 high-quality, uninterrupted reps are no longer possible.

When that level is reached, climb back down the ladder in the exact same manner (Ex. 5L, 5R @ 55lb., 5L, 5R @ 62lbs., 5L, 5R @ 70lbs., (fail), 5L, 5R @ 62lbs., 5L, 5R @ 55lbs.). As with any lift where there is no money on the line, position and range of motion always govern weight.

Then, 3 rounds of:

1L, 1R Turkish Get-up @ (up to) two intervals down from 1RM
2 x 5L, 5R 1-arm kettlebell row @ as heavy as possible
1 minute rest

Position and range of motion govern weight in both Turkish Get-up and row. Address details, stay in-position, and earn your chosen weight.

And then, “Time under tension”:

50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 30-calorie Airdyne cool-down

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly. Pace on Airdyne is approx. 50% of max RPM.

4661828758_92385a68cc_oGreg. Playtime (2009).


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Posted: June 2nd, 2016
at 6:43pm by Wolf Brigade


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physical. 06/01/16

Bench press:

3 x 3 @ (up to) 95% of 2RM
1 x 7 @ 75%
3 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 “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Pull-up/ Mixed grip:

Perform 30 total reps of the most challenging variation possible, only scaling the movement when completion of 3-4 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement in at least a few sets.

Today: Intersperse 30 total kettlebell halo + extension in between sets of pull-up. Partition as desired- weight is not to exceed 1/4 BW.

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

And then, aggressively:

30 calories Airdyne
30 Bodyweight row
15 Jumping pull-up
15 Broad jump
150 Jumprope

There is no designated rest here- Transition quickly between movements, manage breathing, keep composure, and move quickly. Focus on position, reject fatigue.

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.

Note: Today, add 1/2 bodyweight in bumper plates across lower back starting at top of tailbone.

PlaytimeJohn. Springtime hop-over (2010).


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Posted: June 1st, 2016
at 7:11pm by Wolf Brigade


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physical. 05/31/16

Back squat:

1 x 5 @ 80% of 2RM
1 x 5 @ as heavy as possible
2 x 5 (up to) 80% of 2RM
1 x 10 @ 60%

Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. 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, 5 rounds of:

10 Kettlebell full-range high pull @ minimum 1/4 BW (scaled to full ability in each round)
10 calories Airdyne @ 100%
5 Airplane push-up
1 minute rest

Attempt no rest outside the designated minute in each round- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout; Safety considered, there is value to making yourself move in simple conditioning drills. If designated weight in full-range high pull creates a compromised position, adjust one interval down and continue safely.

Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue.

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.

Jump.Either jump, or don’t.


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Posted: May 31st, 2016
at 6:55pm by Wolf Brigade


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mental.

Here are some of the things we’ve been up to outside the day-to-day operations of Wolf Brigade.

We’re pleased with our contributions, but even more so with the quality of publication/ organization that we’ve been able to work with…

Hope you enjoy, and please feel free to share!
___________________________________________________________

Kabuki Strength page: Exclusive videos and articles from Greg Walsh and many others.

Adidas Combat Sports: Strength & Conditioning ambassador Greg Walsh

First-time ever full-size plate mace 360

“Breaking Muscle” video- Wolf Brigade’s kettlebell “Full range high pull” + complex

Modern Day Dads article/ how-to/ getting started: Push-up and lunges!

Start the World podcast with Jack Donovan and Greg Walsh.
Fitness, writing, independent culture, and more.

PhysicalCulture


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Posted: May 28th, 2016
at 2:30pm by Wolf Brigade


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physical. 05/28/16

Pendlay row:

2 x 8 @ (up to) 75% of 2RM
2 x 12 @ 60%

Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “2 x 8″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Kettlebell high-pull + Goblet catch:

10, 5, 5, 5, 5

Rest as needed between sets. Weight increases each set (denoted by commas between). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout.

Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground. Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of this lift.

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, with a partner, and as quickly as possible:

100 Abmat medicine ball pass @ 12lb. W, 16lb. M

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

Tom. NZTom. New Zealand.


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Posted: May 28th, 2016
at 12:04pm by Wolf Brigade


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physical. 05/27/16

10 Turkish Get-up @ 60-70% of 1RM (2 x 2L, 2R + 1 x 1L, 1R)

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 and continue safely. When scheme is listed as “2 x 2L, 2R″, it always refers to “Sets” x “Reps”.

Then, 5 rounds of:

2 Tire flip
10 Mace shovel
(5L, 5R @ as heavy as possible in each)
10 Mace 360 (5 x 1L, 1R @ as heavy as possible in each)
5 Pull-up/ Chin-up/ mixed grip (Vary implement/ anchor as desired)
(Up to) 1 minute rest

Organized, aggressive movement, deliberate set-up and re-set in each rep, and power in the transitions should all be equal focuses while flipping tires/ moving heavy maces. Use as much of the designated rest in each round as needed to come back strong for the next.

Tire flip: Use assistance as needed, and move aggressively- there is absolutely no value to a casual tire flip. Mace: Start as ambitiously as position and execution allow, and adjust by round as needed.

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

And then, “Time under tension”:

50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + banded hinge/ mace Good Morning/ kettlebell Good Morning

Lock into a moderately-banded hinge position with tension and focus, and do some active cool-down work. If selecting Good Morning, perform 15-20 reps at skill work/ cool down weights. If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

HingeHinge + science.


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Posted: May 27th, 2016
at 5:58pm by Wolf Brigade


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physical. 05/26/16

Press:

4 x 5 @ (up to) 75% of 2RM
1 x max rep* @ 60%

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.

*Today: Position considered, press may adjust to push press to complete additional reps in final set.

Then:

1 max rep set push-up
1 minute max calorie Airdyne sprint
1 minute rest
1/2 max rep set push-up

Push-up: Stay mindful of position and mechanics throughout. Rest as needed/ desired in the pike or plank position to extend set. Even in a “max rep” set, quality still trumps quantity.
Airdyne: 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 then, 5 aggressive minutes of:

50 Jumprope
5 calories Airdyne

There is no designated rest- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Safety considered, there is value to making yourself move in simple conditioning drills. Count and note rounds; Anything under five shows room for improvement.

And finally, “Time under tension”:

Weighted hollow hold @ minimum 25lb. W, 35lb. M

Today, dumbbell or kettlebell is held directly over chest. 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.

Stationary sled pull.Mat. Sled pull, the hard way.


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Posted: May 26th, 2016
at 6:18pm by Wolf Brigade


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physical. 05/25/16

Kettlebell suitcase deadlift: 1 x 10 @ as heavy as possible
Kettlebell “Short swing”: 3 x 10 @ minimum 1/2 BW

Rest as needed between sets. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Deadlift: If suitable weight kettlebells are not available, get creative and make it work with what you have.

”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, position considered, use 1/2 BW as a baseline.

Then, 5 rounds of:

10 Kettlebell swing @ 55lb. W, 70lb. M
20 yd. sprint
10 Medicine ball throw
(Partner or wall– 12lb. W, 16lb. M)
20 yd. sprint
(Appropriate rest- no more than 1 minute)

Time each round, and work hard to drop as little as possible. Goal is technical, powerful, high-paced work- rest as needed in order to perform each round to full ability.

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.

And then, “Time under tension”:

Bodyweight row hold (Any anchor, any hand position- challenge yourself)

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: May 25th, 2016
at 7:14pm by Wolf Brigade


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physical. 05/24/16

Bench press:

3 x 5 @ 80% of 2RM
3 x 5 @ 40-50% of 2RM (each with a full 5/1000 in the lock-out position)

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. Perform all counts to full-term in strong, organized positions.

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, 6 rounds of:

8 Airplane push-up
8 Kettlebell halo
@ minimum 1/4 BW
8 Dip
(Up to) 1 minute rest

Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue. Position and range of motion considered, kettlebell halo should be as heavy as possible for 8 quality reps in each round.

Stay within designated rest, and take less if you need less- standardize breathing, focus on mechanics, and mitigate fatigue by managing your mind.

And then:

10 calories Airdyne (Arms only)
15 calories Airdyne (Legs only)
25 calories Airdyne (Both)

Pace is “aggressive cool-down”, or approximately 60% of max RPM.

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.

Weight.Weight management.


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Posted: May 24th, 2016
at 6:36pm by Wolf Brigade


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physical. 05/23/16

Front squat:

1 x 5 @ as heavy as possible
2 x 5 (up to) 80% of 2RM
1 x 10 @ 60%

Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. 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:

Double kettlebell swing clean + front squat:

5 x 5 @ 40-50% of front squat 2RM

As above- rest as needed between sets. Position considered, weight starts and stays the same. Each set should be challenging and uninterrupted- adjust weight accordingly. 1 swing clean + 1 front squat = 1 rep.

And then, 2 aggressive rounds of:

10 Straight jump @ 15lb. W, 25lb. M (use dumbbell or kettlebell)
20 Jumping pull-up
10 Rocking chair @ 25lb. W, 35lb. M (use bumper plate)
20 V-up

Focus equally on position, breathing, and pace. Hustle throughout- if rest is needed, keep it short and specific (3 breaths or less). V-up: If position breaks or mechanics erode, pause briefly and collect yourself as opposed to flailing through shitty reps.

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up) @ 1/2 BW + 30-calorie minimum Airdyne cool-down

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: Today, add 1/2 bodyweight in bumper plates across lower back starting at top of tailbone.

New friendsNew friends.


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Posted: May 23rd, 2016
at 7:32pm by Wolf Brigade


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visual.

Both Chris Duffin and Greg Walsh have received many questions on “How much is too much?”, both weight-wise and size-wise, in relation to loading the ShouldeRok. Greg thought it would be a “good idea” to find out for sure, and they did! Have fun with this one! Do not try at home!


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Posted: May 22nd, 2016
at 7:00pm by Wolf Brigade


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physical. 05/21/16

Deadlift:

15, 10, 5, 5- 5- 5- 5

Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout. If we lose our strongest hinge, or upper body position breaks, adjust weight and continue safely.

Then:

10L, 10R Dumbbell power snatch or kettlebell snatch (from floor)
@ heavy/ scaled to ability

50 Push-up
10L, 10R Dumbbell power snatch or kettlebell snatch (from floor)
@ 50% of above

25 Burpee
25 Straight jump

There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Hammer mechanics, breathe intelligently, and demand honest lock-outs in each ground-to-overhead rep.

Push-up: If mechanics break or range of motion fails, scale accordingly and finish with quality.

And then, with a partner, and for time:

Hollow hold

vs.

Airdyne

Partner 1 holds as long as possible while partner 2 accumulates as many Airdyne calories as possible. As soon as hollow breaks, partners switch roles. Drill ends when 75 total calories are accumulated- goal is high-paced completion with as few switches as possible.

Tension.Why? Strength of body and will. That’s why.


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Posted: May 21st, 2016
at 11:45am by Wolf Brigade


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physical. 05/20/16

Starting as heavy as possible and adjusting one weight interval down in each set, perform:

3L, 3R 1-arm kettlebell row
5 3/1000 Bodyweight row
:20 sec. rest
5L, 5R 1-arm kettlebell row
5 3/1000 Bodyweight row
:20 sec rest
7L, 7R 1-arm kettlebell row
5 3/1000 Bodyweight row
:20 sec. rest
9L, 9R 1-arm kettlebell row
5 3/1000 Bodyweight row
:20 sec. rest
25 Bodyweight row
(No hold)

Mind your mechanics, utilize focused, deliberate breathing, and work hard. Programmed rest translates into more effort, not less. Don’t under-lift in the kettlebell row, and scale bodyweight row to ability in each round.

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.

Then, aggressively, 4 rounds of:

20 Tire smash (Any variation) @ as heavy as possible in each round
20 Mace 360/ Kettlebell halo @ moderate and uninterrupted
20 Walking lunge (with same mace/ kettlebell, carried locked-out overhead)
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.

If sets of any movement require more than one interruption, adjust one weight interval down and continue.

And then, “Time under tension”:

Banded hinge + 5 minutes Airdyne @ cool-down pace

Lock into a moderately-banded hinge position with tension and focus, and do some active cool-down work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Alli. Croatia.Alli. Croatia.


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Posted: May 20th, 2016
at 6:53pm by Wolf Brigade


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physical. 05/19/16

Positional and mechanical improvement:

Single and double kettlebell lifts

All skill levels: Double kettlebell clean from floor, clean from swing, front squat, back squat

Intermediate/ Advanced: Double kettlebell clean/ swing clean + front squat, single and double 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:

5 Double kettlebell clean (Scaled to ability for 5 challenging reps)
7 Hang power clean @ (up to) 60% of power clean 2RM
(Minimum) 1 minute rest

If sets require interruption at chosen weights, or position breaks, make a minor adjustment and continue. Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.

And then, “Time under tension”:

Max-duration double kettlebell rack hold (W- 45lb. x 2, M- 62lb. 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.

Non-glamorous.Time under tension; The non-glamorous building of strength and will.


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Posted: May 19th, 2016
at 6:41pm by Wolf Brigade


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physical. 05/18/16

5 rounds of:

3 Kettlebell push press + 1 Turkish Get-up (Left)
3 Kettlebell push press + 1 Turkish Get-up (Right)
1 minute rest

Weight today is self-scaled and challenging- adjust by round (up or down) as needed. Safety considered, Turkish Get-up starts at top of third push press- choose weight accordingly. Reminder: Position and execution always govern weight.

Then, 5 rounds of:

5 Pull-up
10 Slam ball
@ minimum 20lb. W, 30lb. M
5 Push-up
10 Box jump
@ minimum 20″ W, 24″ 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. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

Box jump: Focus on mechanics, tension, and timing, and move deliberately. Box jump should never become a wiggly, flailing attrition drill, unless your training goal is simply completion of tons of shitty box jumps.

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.

Dave, Laura. Strict press.Group. Press.


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Posted: May 18th, 2016
at 7:48pm by Wolf Brigade


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physical. 05/17/16

Back squat:

2 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 30-40%

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, 2 rounds of:

25 Goblet squat @ 25lb. W, 35lb. M
25 calories Airdyne
25 Bodyweight row (Change hand position/ implement as desired)
(Up to) 1 minute rest

Stay within designated rest, and take less if you need it- standardize breathing, focus on mechanics, and mitigate fatigue by putting your mind elsewhere. If designated weight creates a compromised position (which, in all but a very beginner athlete, it should not), adjust immediately and continue safely.

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up) + 30-calorie minimum Airdyne cool-down

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 time has reached two minutes in last several attempts, add 15/ 25lb. bumper plate for women, and 35/ 45lb. bumper plate for men. Place plate across lower back starting at top of tailbone.

Camaraderie.…what else is there?


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Posted: May 17th, 2016
at 6:52pm by Wolf Brigade


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physical. 05/16/16

Bench press:

3 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 30-40%

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, 5 rounds of:

20 Kettlebell “Short swing” @ 55lb. W, 70lb. M.
10 Push-up (Scaled to ability)

Move and breathe mechanically, and make each set a challenge; If kettlebell swing weight does not pose a significant challenge, add a “Power swing” component by dragging the weight down just as viciously as you drive it up.

”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.

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

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”:

Weighted hollow hold @ minimum 25lb. W, 35lb. M

Today, dumbbell or kettlebell is held directly over chest. 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. Grappling basics.Ground fighting fundamentals (2011).


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Posted: May 16th, 2016
at 7:13pm by Wolf Brigade


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physical. 05/14/16

5 rounds, each for time, of:

1 Sled drag (20 yd. @ BW)
30 Medicine ball throw (Partner or wall– 12lb. W, 16lb. M)
(Rest as needed)

”Drag” = forward, and “Pull” = backward. Drag sled like you mean it, and transition seamlessly to medicine ball. Goal is maintaining first-round time throughout all rounds. Today: Any drop of over :15 sec. = 30 Burpee + 30 360 sit-up.

Then, on a 3-minute descending clock and with a 50-calorie Airdyne penalty for non-completion, perform:

5 Slam ball @ 40lb. W, 50lb. M
10 calorie Airdyne
20 Bodyweight row (Switch hand position as desired during set)
30 Abmat sit-up @ 15lb. W, 25lb. M

Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up) +
100 sit-up
(use up to two movements within the 100 reps. Choices include Abmat, V-up, 360 sit-up, knees-to-elbows, kayak)

Plank: 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 time has reached two minutes in last several attempts, add as much weight as possible in bumper plates, provide hold last at least :30 sec. Place plate across lower back starting at top of tailbone.

Cubs.All the world’s joy in front of her, and just a tiny bit of its pain behind…


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Posted: May 14th, 2016
at 12:46pm by Wolf Brigade


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physical. 05/13/16

25 Kettlebell “Short swing” @ 79lb. W, 97lb. M
1 minute rest
50 Kettlebell “Short swing”
@ 55lb. W, 70lb. M
1 minute rest
50 Mace 360
@ 10kg. W, 12kg. 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.

Mace 360: Position and execution govern weight. If designate weight compromises either, adjust one interval down and continue safely. If mace 360 is not yet in your toolbox, perform kettlebell halo @ 25lb. W, 45lb. M.

Then, immediately, 5 minutes of:

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

1 minute rest, and then, for time:

50 Kettlebell swing @ 35lb. W, 55lb. M
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 finally, “Time under tension”:

Banded hinge + 5 minutes Airdyne @ cool-down pace

Lock into a moderately-banded hinge position with tension and focus, and do some active cool-down work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Light. If there were no proverbial light at the end of the tunnel,
would you keep going?
(The other option is, what… Turning back?)
There is no true light; Only slight interruptions in the darkness.
But there is no turning back.


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Posted: May 13th, 2016
at 6:11pm by Wolf Brigade


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physical. 05/12/16

60 Double kettlebell front squat:

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:

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

1-arm kettlebell row
Kettlebell halo + extension

Kettlebell row: Split each set evenly between arms, and scale weight to ability for each set.
Kettlebell halo + extension: Change direction and demand full lock-out in each rep.

And then, as quickly as possible:

40 Jumping pull-up
40 Abmat sit-up
20 Jumping pull-up
20 V-up

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

And finally, “Time under tension”:

Max-duration extended-arm mace hold @ 8kg. W, 10kg. M + Superman hold/ rock (50 reps or two minutes)

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. Sprints.Run like you’re being hunted.


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Posted: May 12th, 2016
at 6:29pm by Wolf Brigade


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physical. 05/11/16

3 rounds of:

3 Power clean @ 75% of 2RM
3L, 3R 1-arm kettlebell clean @ 50% of above
(Minimum) 1 minute rest

Then, 3 rounds of:

5 Hang power clean @ 60% of power clean 2RM
5L, 5R 1-arm kettlebell swing clean @ 50% of above
(Up to) 1 minute rest

If sets require interruption at designated weights, or position breaks, make a minor adjustment and continue. Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.

And then, 12 minutes or 12 rounds, whichever comes first:

60 Jumprope
:20 sec. Airdyne @ minimum 65% of max RPM
2 Rocking chair (Weighted or unweighted)

Hustle in the transitions, limit rest, and manage breathing. If 12 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.

Each drop below designated 65% = 10 Burpee + 10 Front roll, accumulated and performed at the end.

And finally, “Time under tension”:

One-arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

Brace 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.

Group. Airdyne.We like where it takes us, but not how it gets us there…
A quintessential love/ hate relationship…


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Posted: May 11th, 2016
at 7:23pm by Wolf Brigade


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physical. 05/10/16

Pendlay row:

15, 10, 5, 5- 5- 5- 5

Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout. If we lose our strongest hinge, or the bar no longer touches our body at the top, adjust weight and continue safely.

Then, on a 5- minute descending clock, perform:

10 Burpee broad jump
20 calorie Airdyne
30 Kettlebell swing @ 35lb. W, 55lb. M
20 Burpee
10 Broad jump

Today, there is a 50-calorie Airdyne + 25 burpee penalty for non-completion. Hustle, breathe, and move in organized, aggressive positions; Speed is not a substitute for form, even in simple movements, or with a clock in play.

And then, “Time under tension”:

Max-duration double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)

Lift and hold in strong, organized 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.

Mace practice with Chris Duffin..Practicing mace set-ups with Chris Duffin and Andrei Miclea. New mace content available this week on Greg Walsh’s Kabuki Strength page.


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Posted: May 10th, 2016
at 7:24pm by Wolf Brigade


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mental.

“The Hunger”

In order to truly enjoy the rigors of hard, progress-yielding training, you need to at some level romanticize physicality and strength. They can’t be looked at as peers, they have to be looked at as your idols; they have to be looked at as the proverbial sword in the stone. Not the people that have attained them, mind you, but the achievements themselves. Physicality is not a person… strength does not have feelings or a soul… they are specters, equally feared and revered by those with sharp and progress-driven minds.

I could train by myself in a tiny, dark room and feel fulfilled by both the process and the effort, but that is not saying I am not also motivated by the presentation of it. When I move confidently, or learn movement, or practice movement, I am focused on the mechanics and organization and application, but also the appearance of the task at hand. I think about performing every rep of everything I do to the satisfaction of the person that did it first, and in the hope that they would be impressed with my performance/ interpretation of their creation.

If practicing something I created, that attention to detail is even stronger, as I hope anyone witnessing and practicing it can both enjoy the work and thought that went into its development, and the detail and care that went into its refinement and demonstration.

The reason there is so much “I” language in the previous paragraph is that, ultimately, training is selfish. Others may benefit from the work you do, and the ideas you conceive, and the empowerment you share, but at the end of the day, the act of physical training IS “I” language; It is important to identify it as such so as to not dilute the process.

No one’s training is going to look just like yours, and one of the largest mistakes I’ve seen made in the eternal quest for strength, power, conditioning, technicality, originality, etc. is the plug-and-play nature of people’s approach to it.

There are movement standards- great ones- but there is also an entire world of development that must be done outside the already-established parameters; You’re not going to find the ghosts in the castle by simply walking up the front stairs and ringing the bell… Not the scary ones, anyway.

If held in high enough regard, the training (and its desired by-products of strength, power, skill…) will force you into realms of personal progress that will only then allow access to its mysteries and finer points. If for some reason that sounds silly, then you’re just not quite there yet, or sadly haven’t been paying attention along your way.

Training without the desire or ability to critical-think and consume its often-elusive details will relegate most to a very specific place, offering but a taste of a possibly much more satisfying meal;

Once you’ve decided that participation in physical culture is more than a casual pastime, clean your plate of all the details available to you (the ones left behind could be those you most need), and leave no stone unturned in searching for the stones you’ve left unturned.

Directive.


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Posted: May 10th, 2016
at 1:34pm by Wolf Brigade


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physical. 05/09/16

Back squat:

5 x 7 @ 75-80% of 2RM

Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible and continue uninterrupted. 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, 10 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- have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :20 sec., no more than five times.

And then:

20 Kettlebell Good Morning @ 1/4- 1/2 BW
40 360 sit-up

Take as little rest as possible, and adjust immediately if chosen weight breaks position in Good Morning. 360 sit-up is to alternate direction in either 1- or 2- rep intervals.

And finally, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M

Today, dumbbell or kettlebell is held directly over chest. 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.

Hold.One-arm bodyweight row hold. Posture practice, and so much more…


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Posted: May 9th, 2016
at 7:23pm by Wolf Brigade


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physical. 05/07/16

Walking lunge:

6 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 “6 x 6″, it always refers to “Sets” x “Reps”.

Rest as needed, 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- 45lb. x 2, M- 62lb. x 2)
15 “Prison” Abmat sit-up
:60 sec. double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
15 “Prison” Abmat sit-up
:30 sec. double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
15 “Prison” Abmat sit-up

Each and every kettlebell drop to the floor during rack hold = 10 medicine ball shuttle run + 10 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”:

50 Hollow rock  + 30 calorie minimum Airdyne cool-down

Break during hollow rock as needed to maintain integrity of movement; No lazy reps.

Rich.Jump-overRich. Hop-over (2012).


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Posted: May 7th, 2016
at 11:40am by Wolf Brigade


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physical. 05/06/16

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.

Chris. Mace 360Chris. Mace 360 (2009).


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Posted: May 6th, 2016
at 6:12pm by Wolf Brigade


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physical. 05/05/16

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:

Push press (barbell):

2 x 10 @ 50-60% of 2RM

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. As above, when scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

And 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 finally, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M

Today, dumbbell or kettlebell is held directly over chest. 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. Full-range high pull.Nick. Full-range high pull.


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Posted: May 5th, 2016
at 6:24pm by Wolf Brigade


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physical. 05/04/16

Work as long as possible:

5 Single kettlebell front squat @ 1/4 BW
:20 sec. rack hold

Switch arms as desired without putting kettlebell down. If working in a group: Those ending early perform continuous rounds of :20 sec. anchored squat @ 1/4 BW + 10 air squat until all remaining workers finish.

Minimum 2 minutes rest, then, 6 rounds of:

6 Kettlebell suitcase deadlift @ (up to) 1+1/2 BW
1 Farmer carry (20 yd. @ same)
6 Dip (Scaled to ability in each round)
:30 to :60 sec. rest

Farmer carry begins at the top of the 6th deadlift. Move quickly and in excellent positions, and maximize rest through smart breathing and focus on the remaining tasks at hand.

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, “Time under tension”:

One- arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

Brace 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.

Dawn. Sled drag.Dawn, Heather; Dragger/ Dragee.


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Posted: May 4th, 2016
at 7:21pm by Wolf Brigade


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physical. 05/03/16

Kettlebell “Short swing”:

15, 10, 5, 5- 5- 5- 5

Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout.

“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, demand position and power, and challenge yourself.

Then:

10 Box jump @ highest (75% + of 1RM)
10 Box step @ minimum 1/2 BW
:30 sec. rest
15 Box jump
@ moderate
10 Box step @ minimum 1/2 BW
:30 sec. rest
20 Box jump @ baseline/ standard (20″ W, 24″ M)
10 Box step @ minimum 1/2 BW

Focus on mechanics, tension, and timing, and move deliberately. Box jump should never become a wiggly, flailing attrition drill, unless your training goal is simply completion of tons of shitty box jumps. If 1/2 BW does not pose a significant challenge in box step, scale weight to ability for 10 quality, uninterrupted reps.

And then, aggressively:

30 calories Airdyne
30 Medicine ball throw
(Partner or wall– 12lb. W, 16lb. M)
300 Jumprope
30 Medicine ball throw
(Partner or wall- 12lb. W, 16lb. M)

Attempt no rest, standardize/ manage your breathing, and move fast. There is no value to a casual pace during brief conditioning.

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


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Posted: May 3rd, 2016
at 6:32pm by Wolf Brigade


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physical. 05/02/16

Bench press:

5 x 2 @ 85% + of 2RM
2 x 5 @ 70%
2 x 5 @ 60%

Rest as needed between sets. If sets of 2 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Single kettlebell back squat:

2 x 4L, 4R @ as heavy as possible
2 x 6L, 6R @ two intervals down from above
1 x 10L, 10R @ 50% of heaviest above

As noted, switch sides in each set. Scale weight to full ability for 4-rep sets, and complete others as directed. Rest as needed, and pay as close attention to the lifting and switching of the kettlebell into position as to the squats themselves.

And then, as quickly as possible:

50 Walking inchworm

Take short, specific rest only as needed; Keep it to 3-5 breaths, and prolong quality of work by paying attention to details. If we lose full range or mechanics break in the push-up, or it is not yet in your toolbox, pause instead for a full 2/1000 in the plank position in each rep.

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.

Note: If time has reached two minutes in last several attempts, add 15/ 25lb. bumper plate for women, and 35/ 45lb. bumper plate for men. Place plate across lower back starting at top of tailbone.

Quote.Quote featured in Becoming a Barbarian by Jack Donovan.
Available
here.


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Posted: May 2nd, 2016
at 7:18pm by Wolf Brigade


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physical. 04/29/16

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. Reminder: Position and execution always govern weight.

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, immediately, and 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.

Dog.We welcome attentive visitors of all shapes and sizes…


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Posted: April 30th, 2016
at 11:16am by Wolf Brigade


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physical. 04/29/16

4 rounds of:

1 minute Farmer hold @ minimum BW
(Alternating with)
1 minute double kettlebell rack hold @ minimum 3/4 BW
1 minute rest

Perform 4 total rounds- two Farmer, and two rack hold, alternating between them each round. 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
1 minute battle rope
(Up to) 1 minute rest

When possible, 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, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M

Today, dumbbell or kettlebell is held directly over chest. 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. Figure-8.(Photo by Kara O’Connor) Group. Practicing heavy kettlebell Figure-8.


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Posted: April 29th, 2016
at 6:24pm by Wolf Brigade


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physical. 04/28/16

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%

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, 6 rounds of:

6 Slam ball @ minimum 25lb. W, 35lb. M
6 Push-up
12 Rocking chair @ 15lb. W, 25lb. M
:20 sec. rest

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

And then, “Time under tension”:

Max-duration bar hang + 50 Kettlebell kayak @ 25lb. W, 35lb. M

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.

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.

Effort.


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Posted: April 28th, 2016
at 6:13pm by Wolf Brigade


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physical. 04/27/16

Pendlay row:

3 x 7 @ 75-80% of 2RM
3 x 3 @ 75%

Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 3 rounds of:

5L, 5R 1-arm kettlebell row @ as heavy as possible in each set
10 Bodyweight row
10 Burpee broad jump
100 Jumprope

(Up to) 1 minute rest

If sets at chosen weight require interruption or break position, make a minor adjustment and continue. Take only as much rest as needed to perform the remaining rounds at your full ability.

Focus on details and maintain composure throughout- move and breathe specifically, and perform no casual reps.

And then, aggressively:

75 Kettlebell swing @ 35lb. W, 55lb. M
25 calories Airdyne @ 100%

At today’s moderate, manageable weights, every rep is expected to feature excellent positioning and vicious power- every rep of a kettlebell swing should be performed with confidence and violence. If needed at all, keep rest to 3 breaths (not to exceed :15 sec.). Over one year attendance: Take no rest.

Wheelbarrow.If there’s a goal that needs to be met, meet it; Others have done far more with far less.


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Posted: April 27th, 2016
at 7:14pm by Wolf Brigade


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