physical. 08/26/15

Pendlay row:

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

Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and range of motion always govern weight.

Then, 4 aggressive rounds of:

8 Kettlebell snatch (4L, 4R @ heavy and challenging in each round)
6 Burpee broad jump
:20 sec. plank hold (Top of push-up)
:20 sec. rest

Work during the work, and only rest during the rest. Today, kettlebell snatch may be performed from swing or floor– Have your first choice and your back-up plan kettlebell ready in order to minimize time in transition if needed.

Reminder: There is no such thing as (and certainly no value to) casual kettlebell snatch or burpee- move violently and with intent.

And then, 4 rounds of:

:30 sec. Airdyne (Forward)
:30 sec. Airdyne (Arms only)

Move at a non-lazy cool-down pace.

Small group.Wolf Brigade offers the most technical, detailed, progressive, and experienced kettlebell lifting instruction in the region. If you would like to learn to lift kettlebells safely, expertly, and heavy enough to actually make you stronger, make contact here. Reminder: If all you are doing with the kettlebell is a 2-arm swing, you are missing out on a world of improvement in both strength and conditioning.


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Posted: August 26th, 2015
at 7:22pm by Wolf Brigade


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physical. 08/25/15

100 reps GYAOTG
100 Medicine ball throw/ catch (Partner or wall– 12lb. W, 16lb. M)

Complete in order and uninterrupted (100, 100), broken in half (2 x 50, 50) or quartered (4 x 25, 25). GYAOTG movement may change in sets of no less than 25 reps- Be creative with implement and weight, should you choose to use them, and scale each set to your ability.

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

They include:

Elevator
Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
Front roll (From and back to standing)
– Back roll (From and back to standing)

Then, skill work:

Kettlebell windmill (Single or double kettlebell)

Practice individual reps and then back-to-back reps at skill work weight, beginning with single kettlebell. Spend enough time to note improvement, and hammer details along the way- ask trainer or advanced trainee to fact check position and execution.

Joe. DeadliftJoe. Deadlift.


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Posted: August 25th, 2015
at 6:18pm by Wolf Brigade


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physical. 08/24/15

Deadlift:

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

Press:

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

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 5 aggressive minutes of:

50 High-knee jumprope (or 20 double-under)
5 Slam ball @ 25lb. W, 40lb. M

If designated weight forces a compromised position, adjust immediately to the next interval down. Keep implements close to minimize time in transition. Count rounds and completed half-rounds.

And then, immediately:

1 max rep set “Prison” Abmat sit-up

In this simple drill, work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

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.

Cross trainingWolf Brigade. Cross training.


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Posted: August 24th, 2015
at 7:02pm by Wolf Brigade


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physical. 08/22/15

5 aggressive rounds of:

5L, 5R 1-arm kettlebell row @ as heavy as possible uninterrupted
5 High pull + Goblet squat @ as heavy as possible uninterrupted
(Minimum) 1 minute rest

Today, if a set requires interruption adjust one interval down and re-do it uninterrupted. Conversely, if you believe you’ve under-lifted, adjust up and repeat. Hammer position, and perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones. Mindful rest helps mitigate fatigue.

Then, for time:

4 Sled drag (20 yd. each @ 3/4 BW)
4 Sled pull (20 yd. each @ same)
16 Goblet squat @ 1/4 BW

”Drag” = forward, and “Pull” = backward. Move specifically and aggressively, and rest as little as possible. Position and range constitute completes squat reps- if designated weight compromises either, adjust one interval down and continue safely.

Vincent. Tire flipVincent. Tire flip.


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Posted: August 22nd, 2015
at 11:01am by Wolf Brigade


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physical. 08/21/15

3 rounds of:

:30 sec. tire flip
:15 sec. rest

Focus on strong set-up and re-set in each flip- pace always takes a back seat to position in training. Move aggressively- there is no such thing as (and certainly no value to) a casual tire flip.

Then, 5 rounds of:

7 Kettlebell “Short swing” @ 1/2 BW +
5 Mace shovel @ as heavy as possible
1 minute rest

”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use the heaviest weight possible for 7 quality, uninterrupted reps.

Immediately after 1 minute rest in 5th round:

100 revolutions Airdyne @ 100%
:20 sec. @ 30%
50 revolutions Airdyne @ 100%

Though output may change, effort should remain at 100% in both rounds.

And then, skill work:

Kettlebell “Odd Lifts”

Slam dunk (Stationary and with step)
Partial speed snatch
Figure-8 flips

Practice several of the movements above, and note improvement in each. Start with the basic versions of each, and practice more difficult variations as appropriate. Regardless of skill level, spend enough time to note improvement.

Cricket. PressCricket. Press (2012).


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Posted: August 21st, 2015
at 6:03pm by Wolf Brigade


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physical. 08/20/15

Power clean + push press:

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

If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

Then:

Double kettlebell swing clean:

3 x 5 @ 3/4 BW+

Position considered, 3/4 bodyweight is minimum- adjust based on skill level.

And then:

Sandbag shoulder + squat:

2 x 9 @ minimum 85lb. W, 115lb. M

Rest as needed between all sets, but take rest during only as position dictates (I.E. If position breaks, take a tiny rest, collect yourself, and proceed with quality). If designated kettlebell and sandbag weights create/ force compromised positions, make as minor an adjustment as needed to safely complete the drill.

Lastly, at cool-down pace:

Minimum 6 minutes Airdyne

3 minutes forward, 3 minutes arms only, interspersed as desired.

Strength.


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Posted: August 20th, 2015
at 6:23pm by Wolf Brigade


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physical. 08/19/15

1 round or 5 minutes- whichever comes first:

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

Complete in order and uninterrupted or split into 2 x 25, 15, 5- Strategize prior to beginning. If position breaks, elevate push-up and lighten slam ball. Medicine ball remains in-hand but touches the ground at the end of each sprint. Goal is high-quality completion of each piece prior to reaching the time cap.

Then, 5 minutes of:

1-arm kettlebell swing @ 35lb. W, 55lb. M

Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed. Switch arms as desired. If designated weight breaks position, adjust one interval down and continue safely.

2 minutes rest, then, as many rounds as possible in 5 minutes of:

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

Move aggressively, and insist on full range of motion in all reps, and scale immediately if position breaks. 4 + 3 + 2 + 1 = 1 round. Attempt to work “In a phone booth”– strategize stations to minimize transition time between movements. When rest is needed, keep it short and specific, and take it after completing a set of each movement.

Anthony. SquatAnthony. Squat.


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Posted: August 19th, 2015
at 7:14pm by Wolf Brigade


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physical. 08/18/15

6 Turkish Get-up @ 60-70% of 1RM (3 x 1L, 1R)
1 minute rest
6 Turkish Get-up @ 50-60% (3 x 1L, 1R)
1 minute rest
6 Turkish Get-up @ 40-50%
36 Jumping pull-up
1 minute rest
18 Rocking chair @ 15lb. W, 25lb. M (Use bumper plate)
1 minute rest
18 Sprint start

Move steadily throughout- hustle in the transitions, only rest in the rest. Perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones; Mindful rest helps mitigate fatigue.

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

Then, skill work:

Double kettlebell clean
Double kettlebell swing clean

Practice both of the movements above at skill work weights, and note improvement in each. Start with the single-arm versions of each if necessary, and practice the more difficult variations as appropriate. Spend enough time to note improvement.

Travel kitTravel kit. Hudson River.


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Posted: August 18th, 2015
at 6:20pm by Wolf Brigade


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physical. 08/17/15

Back squat:

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

Rest as needed between sets. Perform all counts to full-term in strong, organized positions. All sets are to be performed 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, 4 rounds of:

8 Bench press @ 50% of 2RM
8 Kettlebell halo @ minimum 1/4 BW
8 Dip
(Up to) 2 minutes rest

Today, bench press should be performed in explosive, uninterrupted sets with full, solid lock-outs. If bar slows, or sets require interruption, make an immediate adjustment. Position and range of motion considered, kettlebell halo should be as heavy as possible for 8 quality reps in each round.

And then:

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

Pace is “aggressive cool-down”, or approximately 50% of max RPM.

Group. ReadyGroup. Ready.


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Posted: August 17th, 2015
at 5:58pm by Wolf Brigade


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physical. 08/15/15

Climb to and find a kettlebell snatch 1RM

Using warm-up sets of no more than 2-3 reps per arm, and keeping total reps under 30 (15L, 15R) climb to your heaviest kettlebell snatch (from the swing). Controlled, organized lock-out constitutes a completed rep.

Then, 5 minutes of the following kettlebell complex:

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

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

And 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, with a partner, 4 rounds of:

Partner drag:

2 trips “Leader” @ 20 yd. each
2 trips “Follower” @ 20 yd. each
20 Abmat medicine ball pass @ 15lb. W, 20lb. M
1 minute rest

4 total trips + 20 sit-up = 1 round.

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.

Group. Partner dragGroup. Partner drag.


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Posted: August 15th, 2015
at 12:03pm by Wolf Brigade


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physical. 08/14/15

7 rounds of:

3 Chin-up
7 Mace 360/ Kettlebell halo (Left)
7 Mace 360/ Kettlebell halo (Right)
(Up to) :30 sec. rest

Chin-up: Scale each round to ability- no lazy rounds. Advanced suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip, no butterfly.
Mace 360/ Kettlebell halo: Weight is scaled to full ability for 7 challenging, uninterrupted reps on each side. Mace 360 is the preferred choice- if it is not yet in your toolbox, let’s get busy.

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, aggressively:

1 minute extended arm mace hold (minimum 8kg. W, 10kg. M)
:20 sec. rest
1 max duration round extended arm mace hold @ same
:20 sec. rest
50 Tire smash (Any variation) @ minimum 8/10lb. W, 10/12lb. M
:20 sec. rest
1 minute battle rope
:20 sec. rest
50 Hollow rock

Hollow rock: If movement breaks position, each remaining “rep” is a 3/1000 hold (Ex. 30 reps = 90 seconds).

And then, for time:

100 revolutions Airdyne (with kettlebell in Goblet position– 25lb. W, 45lb. M)

Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.

Death dealerWe consider hard training and the dignified suffering that accompanies it Life insulation… Always sharpen your tools, whether you plan to use them that day or not…


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Posted: August 14th, 2015
at 6:21pm by Wolf Brigade


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physical. 08/13/15

Pendlay row:

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

Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and range of motion always govern weight.

Then, 5 minutes of:

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

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

And then, 10 reps:

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

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

Adam. Kettlebell swingAdam. Kettlebell swing.


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Posted: August 13th, 2015
at 6:39pm by Wolf Brigade


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physical. 08/12/15

Front squat:

3 x 5 @ 75% of 2RM
1 x 15 @ 50% (Each rep with a full 5/1000 in top position)

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

Then:

Hang power clean:

1 x 15 @ 50% of front squat 2RM (same weight as final squat set above)

Rest briefly in 5-rep intervals as needed. If weight breaks position or compromises mechanics, adjust immediately and continue safely.

And then, 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)

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

And finally, skill work:

Whatever we need most/ Whatever your trainer points you towards

Turn a critical eye on your last several weeks of training, and select something to make progress on.

“Skill work” does not equal leaving early, standing around talking, or guessing at an unspecific path of work. It does equal short, specific, sets of detailed, progress-minded effort that will produce (not surprisingly) an improvement in skill.

Tom, Roseanne. Band crawlTom, Roseanne. Band crawl.


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Posted: August 12th, 2015
at 7:29pm by Wolf Brigade


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physical. 08/11/15

Push press:

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

Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and range of motion always govern weight. Controlled, organized lock-out constitutes a completed rep.

Then:

50/50 Kettlebell strict press:

5 x 3L, 3R @ (up to) 30% of barbell push press 2RM (each hand)

Alternate 3L, 3R, and rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”.

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.

And then:

Climb to a new 1RM box jump using warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25. (Ex. 5, 5, 3, 3, 1, 1, 1, 1… )

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

1 minute Airdyne (Arms only)
1 minute Airdyne (Legs only)

Lexis. Box jumpLexis. Box jump.


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Posted: August 11th, 2015
at 6:27pm by Wolf Brigade


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physical. 08/10/15

Deadlift:

3 x 5 @ 85% of 2RM
1 x 7 (up to) @ 75%
1 x 9 @ (up to) 60%

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

Then:

1L, 1R Turkish Get-up @ 90% of 1RM
4L, 4R Turkish Get-up @ 75% of 1RM

Rest may be taken between reps, but sets are to be completed as 1L, 1R, and 4L, 4R. Position considered, weight for 4’s starts and stays at 75%.

And then:

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

Inchworm
Underhand bodyweight row

Attempt to work “In a phone booth”– strategize stations to minimize transition time between movements. When rest is needed, keep it short and specific, and take it after completing a set of each movement.

And finally:

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

Used today as an active cool-down and positional reinforcement, break as often as needed, and insist on each rep meeting all criteria for an excellent kettlebell swing.

Also strongly recommended in preparation for the week ahead:

Foot/ ankle/ achilles/ calf/ knee mobility

HingeHinge.


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Posted: August 10th, 2015
at 7:18pm by Wolf Brigade


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physical. 08/08/15

Back squat:

1 x max rep @ 75% of 2RM
1 x max rep @ 50%

Rest as needed between sets. Reminder: Position and range of motion always govern weight, and today determine the end to a max rep set.

Then, 10 reps or 5 minutes, whichever comes first:

“Squat complex” @ minimum 35lb. W, 55lb. M

Squat complex: Posture/ position dictates weight- If designated weight breaks position or compromises range of motion, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.

And then, find:

1-arm ground-to-overhead 1RM

Using warm-up sets of no more than 2-3 reps per arm, and keeping total reps under 30 (15L, 15R) climb to your heaviest dumbbell power snatch and/ or kettlebell snatch (from floor). Controlled, organized lock-out constitutes a completed rep.

Then, on a 3-minute descending clock:

1 Sled drag @ 1/2 BW
(Alternating with)
1 Sled pull @ same

”Drag” = forward, and “Pull” = backward. Complete as many trips as possible and rest as little as possible. Manage breathing, demand composure, and move with intent. Final trip: Less than 10 yards = nothing, 10 yards + = 1/2.

And finally, 2 cool-down rounds of:

Minimum 20 leg swing (Forward & back and/ or side-to-side- 10L, 10R)
2 minutes Airdyne @ 30%

PlaytimePlaytime.


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Posted: August 8th, 2015
at 11:10am by Wolf Brigade


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physical. 08/07/15

In order and uninterrupted, complete:

25 Push-up
25 Sandbag shoulder (minimum 65lb. W, 85lb. M)
25 Box jump @ 50-60% of 1RM
25 Hindu push-up
50 calories Airdyne @ 100% effort
50 Mace front pendulum @ as heavy as possible
50 Medicine ball throw (Partner or wall- 12lb. W, 16lb. M)
50 “Prison” Abmat sit-up*

Transition seamlessly from one movement to the next, and keep a focus on position and power in all reps. When rest is needed, keep it short and specific; Don’t indulge the reasons behind needing it… focus on what’s left, not what’s gone.

*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.

Sal. Sandbag shoulderSal. Sandbag shoulder.


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Posted: August 7th, 2015
at 6:49pm by Wolf Brigade


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physical. 08/06/15

Work as long as possible:

5 1-arm 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 rounds of :20 sec. anchored squat @ 1/4 BW + 5 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 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, 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 safely move. 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). Today, mace complex is both skill work and conditioning work- if one piece of the puzzle is missing, stop and find it.

Full circle.


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Posted: August 6th, 2015
at 5:30pm by Wolf Brigade


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physical. 08/05/15

Bench press:

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

Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then, 4 rounds of:

6 Pull-up
12 Kettlebell swing @ (up to) 75% of 5RM
4 Pull-up
12 1-arm or H2H kettlebell swing @ 50% of above

Pull-up: Scale variation and/ or implement to ability in each round. Advanced suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Kettlebell swing: Sets should be challenging but uninterrupted.

And then:

30 calories Airdyne (Arms only)

Use your arms, but drive with your body- mid-line is the power source, limbs are just the extension cords.

Nick. Full-range high pull.Nick. Full-range high pull.


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Posted: August 5th, 2015
at 7:37pm by Wolf Brigade


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physical. 08/04/15

50 Turkish Get-up:

10 @ 75% of 1RM (1L, 1R x 5)
10 @ 50% (1L, 1R x 5)
20 @ 30-40% (2L, 2R x 5)
10 @ 15lb. W, 25lb. M (Performed as bottoms-up Turkish Get-up)

Rest as needed between reps/ arms, and focus on every detail. If one single element of the lift falls apart, weight decreases for all remaining reps.

Then, 5 aggressive minutes:

Jumprope/ Burpee failure drill

If we miss during the 5 minutes due to form or fatigue, immediately perform burpee and then resume work (Under 6 months attendance: 3 burpee per miss. Over 6 months: 5 burpee per miss).

Question: Would we rather hustle and push the pace while jumping rope and risk performing some burpees, or take the safe, slow route in an attempt to avoid them? Answering a question with a question: Are we here to truly improve mental and physical conditioning, or perform casual, low-intensity pseudo-aerobics?

Hustle hard and attempt to accumulate reps, not simply avoid burpees.

Self-defenseWe are currently gauging interest in an early-September self-defense clinic. In the event that something unexpected occurs, it is better to have and not need, than need and not have; Denial is not a sound strategy for personal defense. If interested (members or non-members) please make contact.


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Posted: August 4th, 2015
at 6:27pm by Wolf Brigade


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physical. 08/03/15

2 x 3 Power clean + 3 Front squat @ 85-90% of power clean 2RM
2 x 3 Power clean + 3 Front squat (up to) @ 75%
2 x 5 Power clean + 1 Front squat @ (up to) 60%

Rest as needed between sets. Front squat begins at top of final power clean in each set. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 3 rounds of:

6L, 6R Kettlebell push press (Scaled to ability in each round)
18 V-up
18 Full-range lunge*

Push press sets should be challenging but uninterrupted- adjust weight by round as needed. If v-up position breaks beyond repair, perform :90 sec. hollow hold in each remaining round.

And then, 3 rounds of:

:30 sec. straight jump
:15 sec. rest
5 Burpee

Transition directly from burpee to straight jump in rounds 2 and 3. Count and match straight jumps in each round. Jump + land + stand = 1 rep.

*Our full-range lunge begins with a forward lunge and continues into a reverse lunge without the foot touching in the middle. Step far enough forward and back to maintain 90-degree knee bend at the bottom in both directions. Maintain a stable, upright torso throughout.

Mike. Front squatMike. Front squat.


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Posted: August 3rd, 2015
at 7:32pm by Wolf Brigade


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mental.

“Blood in the Water”

(If you’ve dipped your toes in the water, and like how it feels) do the favor of allowing yourself to obsess over physical performance for at least one period of your life.

I’m not talking about downing a pre-workout and moving 10% faster in a 10-minute conditioning piece… I’m talking about the non-glamorous details that lead to true advancement and markedly improved performance. Address the areas that hurt the most (pain is part of the process) and indulge the things that drive you nuts (they’re speaking to you for a reason); deep-water, high-level improvement only comes through listening to the voices you don’t want to hear.

Exception to that statement: Those fully-fueled by the act of completion of a physical task (with composition as an afterthought) or largely driven by receipt of a pat-on-the-back for simply managing to finish it; If you’re content with the shallow end, and more motivated by acclaim/ recognition than self-evaluation/ evolution, it’s better to stay out and make way for those with the mettle to jump in deep.

Very similarly to the pursuit of any type of mastery, fixation on performance requires an abandoning of convenience. Nothing about moving past what you are naturally good at, what your body is comfortable with, or what your mind has you convinced is your true potential is easy, but the closer your arm moves to the flame the more you learn about yourself. And, physically or otherwise, the more we know about, trust, and believe in ourselves the greater our chance of achieving excellence in any of our chosen paths.

It all begins with some flavor of obsession.

If our potential and capacity stay trapped in a little box wrapped and bound by convenience, fear, ego, self-deception, or even group-deception, they will forever be the prey, and never the predator. They will be the frightened child, huddled in the dark, wondering what the monster in the closet really looks like.

It doesn’t have to be profoundly unhealthy or permanent, but if we are never imbalanced in favor of tedious details and hard-earned progress, and ferociously driven by strain and struggle (and the satisfaction they bring when pushed to their limits), you will never really know which version of yourself lives at the end of that tunnel- And that is something no strong-minded person should ever die wondering.

Wall #1


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Posted: August 2nd, 2015
at 8:19am by Wolf Brigade


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physical. 08/01/15

Pendlay row:

3 x 7 @ (up to) 80% of 2RM
1 x 9 @ 50%

Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then:

Benchmark

“The Saddest Day” – 7:05 (Converge Petitioning The Empty Sky)

10 Kettlebell snatch (35lb. W, 55lb. M)
20 Double-under

Count rounds and half-rounds completed in 7:05.

Kettlebell snatch: Switch arms as desired. If designated weight creates/ forces a compromised position, adjust one interval down and continue safely. Double-under: If not yet in your tool box, perform 30 high-knee jumprope + 3 burpees in each round, and add 1 minute to total time.

If rest is needed, keep it short and specific. Push hard for at least 1/2 round improvement from last time.

Rest up to 3 minutes. Then, as quickly as possible, 4 rounds of:

1 Sled drag (20 yd. @ BW)
15 Slam ball @ 15lb. W, 25lb. M
5 Breaths rest (approx. :15 sec.)

”Drag” = forward, and “Pull” = backward. Today, if time needed to complete sled drag in any round exceeds :20 seconds, perform 5 burpees prior to beginning slam ball. Do not extend rest beyond 5 breaths- safety considered, make yourself move.

Jake. Mace front pendulumJake. Mace front pendulum (16kg.).


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Posted: August 1st, 2015
at 11:31am by Wolf Brigade


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physical. 07/31/15

100 calories Airdyne
20 Kettlebell halo @ minimum 1/4 BW
100 Mace swing (360, 10-2, front pendulum, back pendulum)
20 Mace Good Morning @ as heavy as possible
100 Kettlebell kayak (35lb. W, 55lb. M)

Today: Complete in order uninterrupted, or broken in half x 2, keeping the movement order the same.

If needed, keep rest short and specific. Mace swing: Scale movement and weight to ability. Move and breathe specifically- no lazy reps.

Then, skill work:

Kettlebell snatch

At skill work weights, practice mechanics, add crispness to technique, and identify troublespots. Perform enough reps of each to make progress, and keep the weights light.

Under 1 year: Practice kettlebell snatch from the swing, and add in 2-arm variation if appropriate. Over 1 year: Practice from swing (1 or 2 arm) or from floor (1-arm).

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

Reminders


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Posted: July 31st, 2015
at 6:34pm by Wolf Brigade


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physical. 07/30/15

Back squat:

5 x 5 @ 80% of 2RM

Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and range of motion always govern weight.

Then:

6 Bottoms-up Turkish Get-up @ (up to) 30-40% of 1RM
36 Hollow rock
6 Bottoms-up Turkish Get-up @ base weight (lighter)
36 Hollow rock

Switch arms as desired in Turkish Get-up sets, and add a 2/1000 pause to any transition point that you are struggling with. If rest is needed, keep it short and specific, and take it after hollow rock.

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.

Cory, Michael. Elevator sit-upCory, Michael. Elevator sit-up.


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Posted: July 30th, 2015
at 6:44pm by Wolf Brigade


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physical. 07/29/15

25 Sandbag shoulder @ minimum 85lb. W, 115lb. M
50 “GYAOTG” @ as heavy as possible throughout
25 Plyometric push-up (Each rep scaled to ability)

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

Use elevator and/ or rocking chair, and switch between them as desired. Break sets into no less than 10 reps, with short, specific rest between if needed. Keep all reps as heavy as possible with excellent positioning. Movement may be weighted with kettlebell, sandbag, mace, bumper plate.

Then, 5 rounds of:

1 minute anchored Abmat sit-up (Count reps each round)
50 revolutions Airdyne @ 100% (Note calories each round)

Today, feet are anchored at squat width with sandbag, dumbbells, partner, etc. Range of motion in sit-up does not change- shoulders touch at the bottom, back upright and flat at the top.

Goal is to accumulate as many total sit-ups as possible, and to match calorie output in each round. At trainer’s discretion, any visible drop in effort may equal added minute/ rounds.

Dave. Box jump ladderDave. Box jump ladder.


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Posted: July 29th, 2015
at 7:20pm by Wolf Brigade


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physical. 07/28/15

Press:

5 x 3 @ 75-80% of recent 2RM
1 x max rep @ 50% of 2RM

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then:

15 Bodyweight row
30 Kettlebell swing @ 75% of 5RM
12 Bodyweight row
30 Kettlebell swing @ 50% of 5RM
9 3/1000 Bodyweight row
30 Kettlebell swing @ 1/4 BW
6 3/1000 Bodyweight row
30 Kettlebell swing @ 1/4 BW
3 3/1000 Bodyweight row
30 Kettlebell swing @ 1/4 BW

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. Kettlebell swing: If rest is needed during sets, keep it short and specific. If designated weight breaks position, adjust one interval down and continue safely.

And then, 2 rounds at cool-down pace:

1 minute Airdyne (Arms only)
1 minute Airdyne (Legs only)
1 minute Airdyne (Both)

StandardsDo you think, or do you know?


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Posted: July 28th, 2015
at 7:43pm by Wolf Brigade


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physical. 07/27/15

Front squat:

5, 3, 2- 2- 2- 2

Rest as needed between sets. Begin at moderate weight (50-60% of 2RM) and lift as heavy as is sustainable through the sets of 2. Weight increases each set (denoted by commas between) until 2, and then, position considered, remains the same (denoted by dashes).

Then, 3 rounds of:

3 1-arm kettlebell swing clean (Left)
5 1-arm kettlebell front squat (Left)
:15 sec. rest
3 1-arm kettlebell swing clean (Right)
5 1-arm kettlebell front squat (Right)
1 minute rest

Front squat begins at top of 3rd swing clean. If squat set requires interruption, adjust one interval down and continue. Position considered, each set/ each arm is to be performed as heavy as possible. For most, swing clean will govern weight.

And then:

3 x 5 Straight jump (Match/ exceed previous high effort)
7 x 3 Shin hops and/or box jump ladder

Rest as needed between sets, and perform to ability throughout. Alternate sets of shin hops and box jump ladder as desired. Today, both boxes are scaled to ability for high-quality 3-rep sets. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

Shin hops: Begin with shins and tops of feet on the ground, arms tight, and torso upright and strong. With tension and power, allow butt to drop back to the heels, pop your hips, and pull your feet flat to the floor. Goal is jumping from your shins into a strong, stable squat position.

Jill. Front squatJill. Front squat.


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Posted: July 27th, 2015
at 7:21pm by Wolf Brigade


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physical. 07/25/15

Benchmark

Forsaken/ So alone5:02
(100 Demons“In The Eyes Of the Lord”)

4 1-arm kettlebell Thruster (35lb. W, 55lb. M)
6 Deadlift @ 50% of 2RM

Count rounds and half-rounds completed in 5:02.

Thruster: Switch arms as desired.

Or:

Commando/ Wolfpack– 8:34 (Satyricon“The Age of Nero”)

1 Rope climb (20ft.)
200m row
3 Handstand push-up
4 Deadlift
@ BW

Count and note rounds and partials completed in 8:34.

If you cannot climb a rope unassisted and perform organized, safe handstand push-up, perform path #1.

Reminder: In a time-measured benchmark, pace is important, but never takes a back seat to position. Move quickly and specifically, scale weights to your ability, and keep ego in the passengers seat- not behind the wheel.

Rest up to 5 minutes, then 3 rounds of:

20 Jumps (Box jump, broad jump, lateral jump, vertical jump)
10 Row (Bodyweight row, 1-arm kettlebell row, Pendlay row)
1 minute Airdyne- max distance/ calories
1 minute hollow rock/ hold

Hammer position, standardize breathing, and scale movement and/ or weight if position breaks. Jump: Change variations by round if desired. Row: Choose one variation and use throughout. Sets are to be uninterrupted- select weight accordingly before, and scale weight accordingly during. If rest is needed, keep it short and take it after row.

Balance.“Even as the scales of life lose balance, the short leg must walk on… “


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Posted: July 25th, 2015
at 12:08pm by Wolf Brigade


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physical. 07/24/15

Bench press:

5 x 5 @ 75% of 2RM from 06/10/15

Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then, 4 rounds of:

10 Mace 360/ 10-2 @ minimum 8kg. W, 10kg. M
8 Mace Good Morning @ as heavy as possible
6 Hindu Push-up
4 Walking lunge @ as heavy as possible in each round
(Up to) 2 minutes rest

Mace 360/ 10-2 are not expected to be completed with same weight as Good Morning. Lunge may be weighted in any manner you choose with the exception of barbell in the back rack. Scaling for the Mace 360/ 10-2 is 1/1 Kettlebell halo, and scaling for the Hindu push-up is 6 Push-up + 4 Pike push-up.

Dawn. Sled drag.Dawn. Sled drag.


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Posted: July 24th, 2015
at 7:18pm by Wolf Brigade


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physical. 07/23/15

High-hang power clean:

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

Then:

Hang power clean:

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

And then:

Power clean:

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

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

And finally:

15 calorie Airdyne
:30 sec. rest
15 calorie Airdyne
:45 sec. rest
15 calorie Airdyne
1 minute rest
15 calorie Airdyne

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

Kyle. Turkish Get-upKyle. Turkish Get-up.


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Posted: July 23rd, 2015
at 6:17pm by Wolf Brigade


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physical. 07/22/15

Turkish Get-up:

5 x 2L, 2R @ 75% of current 1RM

Rest as needed between reps/ arms, and focus on every detail. If one single element of the lift falls apart, weight decreases for all remaining reps.

Then:

Elevator sit-up:

3 x 10 @ as heavy as possible in each set

Rest as needed between sets, and keep each as heavy as possible with excellent positioning. Movement may be weighted with kettlebell, sandbag, bumper plate. Turkish Get-up and elevator: Position and execution govern weight. Position breaks, weight drops. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”.

And then, at skill work weight, 1 round of:

Kettlebell Sequence #1

Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
2-sec. overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat

Using the same single kettlebell throughout, perform 10 total reps of each movement in order (note L & R). Today, skill work weight is max 35lb. W, 45lb. M. Hammer details, ask questions, and rest as needed between movements.

Then, at same skill work weight, 1 round of:

Kettlebell Sequence #2

7 1-arm swing (Left)
5 Snatch (Left)
3 Turkish Get-up (Left)
1 Windmill (Left)
7 1-arm swing (Right)
5 Snatch (Right)
3 Turkish Get-up (Right)
1 Windmill (Right)

Position considered, use the same single kettlebell throughout each sequence. Weakest lift in the sequence dictates weight.

Chris, Greg. Tabata holds.Chris, Greg. Holds.


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Posted: July 22nd, 2015
at 7:14pm by Wolf Brigade


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physical. 07/21/15

Back squat:

7, 5, 5, 5+

Weight starts conservatively (at or near 50% of 2RM) and increases each set (denoted by commas between). Rest as needed between sets, and attempt to end between 75-85% of recent 2RM. If possible, final set may extend past 5. Reminder: Position and range of motion always govern weight.

Then, 9 aggressive rounds of:

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

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

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

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

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

or, if desired,

Double kettlebell rack hold @ 50% BW

Each position break/ weight to the floor during work round = 1 minute Airdyne.

Thomas. Push pressThomas. Push press.


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Posted: July 21st, 2015
at 6:51pm by Wolf Brigade


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physical. 07/20/15

Push press:

2, 2, 2, 2, 2

Starting at 50% of previous 1RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find a final number, take them. Conversely, if 2RM is reached in set 3/ 4, do not finish remaining sets. Reminder: Position, execution and true lock-out govern weight.

Then, 4 rounds of:

2L, 2R Kettlebell push press @ (up to) 75% of Turkish Get-up 1RM
4 Pull-up (Most challenging variation possible- no easy rounds/ reps)
12 Straight jump (Jump + land + stand = 1 rep)
:20 sec. rest

Lock-out governs weight in push press, and range of motion governs variation in pull-up. Jump as high as possible and receive the floor in each landing. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

And then, 9 rounds of:

:20 sec. L-sit
:20 sec. bar hang (Scale to ability)
:20 sec. rest

If L-sit goes out the window, adjust to hollow hold. If bar hang goes out the window… figure out how to continue to hang from the bar.

Board. July 2015The devil’s in the details.


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Posted: July 20th, 2015
at 7:09pm by Wolf Brigade


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physical. 07/18/15

1-arm kettlebell row:

5 x 3L, 3R @ as heavy as possible uninterrupted

Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”.

Then:

Hang power clean:

2 x 5 @ (up to) 75% of recent power clean 2RM
1 x 10 @ 50%

Again, rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

And then, 5 aggressive rounds of:

1 Sled drag (20 yd. @ 1/2 – 3/4 BW)
7 Burpee
5 Breaths (max :15 sec.)

”Drag” = forward, and “Pull” = backward. Time each round, and match throughout. Pace should be vicious- Work with intent, and think out all details prior to moving.

Group. Sled drag.Group. Sled drag.


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Posted: July 18th, 2015
at 11:27am by Wolf Brigade


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physical. 07/17/15

5 rounds of:

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

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

Mace squat @ 10kg. W, 12kg. M
(alternating with)
2-hand tire smash @ 6lb. W., 10lb. M

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

And then, on a :90 second descending clock:

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

Accumulate as many quality reps as possible and attempt to take no rest. Standardize breathing, stay in an athletic base, and move violently.

View“The only thing worse than being blind is having sight but no vision.” Helen Keller


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Posted: July 17th, 2015
at 6:45pm by Wolf Brigade


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physical. 07/16/15

2 aggressive rounds of:

40 1-arm kettlebell swing @ minimum 1/4 BW
20 Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)
20 Rocking chair @ 15lb. W, 25lb. M (Use bumper plate)
20 Jumping pull-up
1 minute rest

Move steadily throughout- hustle in the transitions, only rest in the rest.
Kettlebell swing: Scale weight to ability for 5-8 rep sets per arm.
Perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones. Mindful rest helps mitigate fatigue.

Then:

Mace Good Morning:

3 x 10 @ as heavy as possible

Rest up to 1 minute between sets. If suitably heavy mace is not available, kettlebell may be used in place of. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”.

And then, skill work:

Mace lifts/ swings:

PendulumFront and back + shove, shovel, 10-2 , 360

Tire smash + variations:

2-Hand tire smash, hand-to-hand tire smash, 1-Hand tire smash, 1-Hand tire smash with switch

Spend time minutes practicing several of the movements listed above (at skill work weight) with the goal of making noticeable improvement in the execution and fluidity of the movement. Simple does not equal easy- hitting a tire with a hammer should not be dismissed as easy and overlooked in skill development.

Group. Farmer holdGroup. Farmer hold.


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Posted: July 16th, 2015
at 6:07pm by Wolf Brigade


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physical 07/15/15

Bench press:

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

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

Then:

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

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

And then, 2 rounds of:

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

2 minutes 360 sit-up (Count reps)

Work hard, stay focused on position, and (if needed at all) keep rest to a minimum. Farmer hold: Be mindful of the lifts and descents just as the position in the hold itself. Sit-up: Attempt to match/ exceed reps between round 1 and round 2. If 360 sit-up goes completely out the window, adjust to hollow rock.

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

Agents cardTake advantage of what we have to offer, and help us share…


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


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physical. 07/14/15

Axle deadlift:

5 x 3 @ (up to) 75% of recent standard bar 2RM
1 x max rep @ 50%

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

Then:

5 x 3L, 3R Kettlebell push press @ 75-80% of Turkish Get-up 1RM
30 calorie Airdyne
20 walking inchworm
20 Dip/ Ring dip

Rest up to :30 sec. between arms and/ or sets in push press. There is no rest between final push press set and Airdyne- hustle in the transition.

And then, at a cool-down pace:

3 minutes jumprope
3 minutes Airdyne

Heather, Jen. Learning.Heather, Jen. Learning.


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Posted: July 14th, 2015
at 6:40pm by Wolf Brigade


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physical. 07/13/15

Front squat:

5 x 3 @ 80-90% of 2RM from 06/15/15
1 x 9 @ 60% (Each rep with a full 10/1000 in rack position)

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

Then, on a 5-minute descending clock:

Perform as many full-range, quality chin-up as possible.

Take short, specific rest as needed- focus on small, high-quality sets. If/ once number reaches 50, remaining reps happen as L-chin up.

And then, aggressively:

25 Slam ball @ 25lb. W, 35lb. M
10 “Overhead” Abmat sit-up
25 Slam ball @ 15lb. W, 25lb. M
10 “Overhead” Abmat sit-up

Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count. If position breaks entirely, adjust to 2/1 “Prison” Abmat sit-up.

Overhead Abmat sit-up.Overhead Abmat sit-up, dry-erase style.


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Posted: July 13th, 2015
at 7:19pm by Wolf Brigade


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mental. (re-post from 05/25/11)

“Nowadays people know the price of everything, and the value of nothing.” Oscar Wilde

The compromises we make to live our fast-paced, modern, constant-contact lives often lead to a substitution of convenience for quality.

Cheapening of character in the name of so-called progress is a price that we should be flatly unwilling to pay.

Buy'TillYouDie.>


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Posted: July 13th, 2015
at 8:59am by Wolf Brigade


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physical. 07/11/15

Pendlay row:

5 x 3 @ 80-90% of 2RM from 06/12/15
2 x 9 @ 50%

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

Then, aggressively and attentively:

15 Tire flip
30 Goblet squat @ 1/2 BW
60 Abmat sit-up @ (up to) 1/2 BW

Take short, specific rest as needed, and maintain designated weights unless position breaks or reps become singles; Break squat sets at 5 and sit-up sets at 10 as weight dictates. Hammer position, focus on details, and move with expertise and intensity.

And then, with a partner:

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

Barbell hold @ combined bodyweight
(Ex. Partner 1: 185lb. Parter 2: 165lb. Barbell: 350lb.)

Lift and hold however you’d like in an organized standing position- strategize prior to beginning rounds. Each trip to the ground = 10 burpees each, tallied and completed at the end.

Group. Tire flipGroup. Tire flip.


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Posted: July 11th, 2015
at 12:30pm by Wolf Brigade


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physical. 07/10/15

“Composure Recovery Drill”:

5 rounds of:

1L, 1R Turkish Get-up @ (up to) 50% of 1RM
10 Front roll
10 Kettlebell Short swing“* @ (up to) 1/2 BW
:30 sec. extended arm mace hold (minimum 10kg. W, 12kg. M)
10 Push-up (Scaled to ability in each round)
1 minute active rest

Keep active rest simple, hustle in transitions between movements, and challenge your pace; Lazy, inattentive composure recovery drill is an oxymoron. Push-up: Advanced suggestions include plyometric, Hindu, rings. Front roll: If still a work in progress, substitute :30 sec. tripod headstand, or :20 sec. handstand.

Then:

Minimum 10 minutes movement-based cool-down

Keep it simple and light, and vary movement as desired.

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

Joe. PressJoe. Sandbag press.


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Posted: July 10th, 2015
at 6:20pm by Wolf Brigade


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physical. 07/09/15

4 rounds of:

8 Chin-up (Scaled to ability in each round)
8 2-arm non-barbell ground-to-overhead @ minimum 1/4 BW
8 Knees-to-elbows

Use as little assistance as possible in chin-up. Non-barbell ground-to-overhead: Full-range high-pull, slam ball, or sandbag shoulder + press. Scale weight to ability in each round. Knees-to-elbows: Knees to triceps, and also the frequently seen “knees to thin air”, are different, much less challenging exercises.

Then, 4 minutes of:

4 Ab wheel roll-out
4 V-up
4 Breaths rest (use maximum of 4 times)

If position breaks in ab wheel roll-out, switch immediately to 8 hollow rock.

And then, 4 minutes of:

25 Double-under/ 50 High-knee jumprope
10 Medicine ball throw/ catch (Partner or wall– 12lb. W, 16lb. M)

Alternate jumprope variation as needed/ desired. If double-under sets fall to less than 10, use high-knee for remaining duration. Hustle in transitions: If training in a group, walking by any person at any time =
1 additional round after time expires.

Laura. SquatLaura. Squat.


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Posted: July 9th, 2015
at 7:37pm by Wolf Brigade


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physical. 07/08/15

Back squat:

1 x 7 @ 75% of recent 2RM
2 x 5 @ 75% +
1 x 9 @ 50%

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

Then:

Power clean:

1 x 5 @ 75-80% of recent 2RM
1 x 9 @ 50-60%

Rest as needed between all sets in both lifts. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

And then:

1-arm kettlebell clean:

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

Rest as needed between arms and sets. When scheme is listed as “2 x 5L, 5R″, it always refers to “Sets” x “Reps”.

And finally:

4 minutes Airdyne (Dowel in back rack)
3 minutes Airdyne (Arms only)
2 minutes Airdyne @ 30-40% (No dowel)

The path.The path of resistance.


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Posted: July 8th, 2015
at 7:53pm by Wolf Brigade


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physical. 07/07/15

Press:

5 x 3 @ 75-80% of recent 2RM
1 x max rep @ 50% of 2RM

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then, high-effort 1-minute rounds of:

1-arm kettlebell swing @ 35lb. W, 55lb. M
Tire smash (Any variation) @ 8/10lb. W, 10/12lb. M
Abmat sit-up @ 25lb. W, 45lb. M
Active rest (Unweighted, simple movement)
Airdyne @ 100%

Count total reps completed top-to-bottom, excluding any active rest movement. Hustle in transitions, breathe and move like you know how, and push the pace. Abmat sit-up: Keep weight anchored at the solar plexus or above in each and every rep. Airdyne: Reps = calories.

And then:

30 Mace Good Morning @ (minimum) 10kg. W, 12kg. M

Rest as needed/ desired between sets of 5 reps. Demand posture and tension throughout- hunt for your perfect hinge position in each rep.

Goblet.Doug, Rory. 1/2 bodyweight Goblet squat (2013).


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Posted: July 7th, 2015
at 7:05pm by Wolf Brigade


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physical. 07/06/15

Deadlift:

5 x 3 @ (up to) 90% of recent 2RM

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

Then:

Benchmark

Duende 7:48 (Catharsis“Passion”)

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

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

5 minutes rest, then:

1 max rep set push-up
1 minute rest
1 max rep set underhand bodyweight row
1 minute rest

(Up to) 30 reps jumping practice
(Minimum) 3 minutes Airdyne @ 30-40%

Push-up/ Bodyweight row: Rest as needed in the plank or pike positions.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Jumping: Choose several variations that need improvement/ documentation, and break into sets of 5-10 reps, interspersing rest. Suggestions include but are not limited to: Box jump, broad jump, tuck jump, box jump from the bottom.

Benchmark- Catharsis“Send me their sons and prodigal daughters, Render up to me their lost and stray. Give lust and life to our dances, flight to our fancies, Give me courage for my passions and my pain…”


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Posted: July 6th, 2015
at 7:25pm by Wolf Brigade


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mental.

Farmer carry

We’ve received a few emails/ comments asking the question “What’s with the beach training?”

They read as a combination of true curiosity, a dab of non-constructive criticism, and maybe a touch of being sick of seeing photos of it.

To address the simplest one first: We post photos of it because people take the time to shoot them. If you want to see different photos, take them and send them in. If they are up to par, we will gladly use them. Please and thank you.

What’s with the beach training: Referring to another equally confusing question I was asked a while ago: If you don’t see the merit in it, I’m not going to try to change your mind. Keep doing what you’re doing, and god speed.

Why we do it/ feel it’s important: In the quest for truly adaptable and high-level conditioning, varied stimulus is as important as the work ethic that drives the train, or the equipment that helps get the job done. All the strength and power and pace in the world does not make a bit of difference if when the surface or climate or implement changes your game plan falls apart. Sure, there are days like the one pictured above where the weather is near-perfect and even the discomfort of carrying a 150lb. wet log is offset by the general pleasantness of the surroundings, but there are also days like the one pictured below (-2 degrees Celsius, 24 MPH winds, wind chill of -19) when a 14lb. medicine ball feels like a 350lb. barbell coated in wet cement, and every move your body makes feels like you’re trying to crack yourself out of a plaster cast.

What it (environment) helps teach us: First and foremost, if minute-to-minute comfort is your primary fuel source, a change of surroundings/ challenges/ baseline convenience will tell you immediately whether you want to be there. If you don’t want to be there, the log will drop. The ball will stop. And you will be no better conditioned than you were the day before.

Meanwhile, narrowing your focus to the tasks at hand and relying on the foundation you’ve built that brought you to the environment in the first place will, by definition, develop your condition. The next time out it will be less uncomfortable, more manageable, and progress will have been made. Challenging conditions also help develop/ deepen an appreciation of our often well-appointed captive training environments. It’s something I like to think of as the Theory of relative discomfort. More on that soon.

Referring to another familiar topic: If that all sounds like too much thought, effort, and seriousness to put into “working out”, then we’ll just have to agree to disagree.

Conditioning.


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Posted: July 6th, 2015
at 8:37am by Wolf Brigade


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mental.

Finn. Tire.“Youth is not a time of life; it is a state of mind; it is not a matter of rosy cheeks, red lips and supple knees; it is a matter of the will, quality of the imagination, a vigor of the emotions; it is the freshness of the deep springs of life.” Samuel Ullman


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Posted: July 4th, 2015
at 4:43pm by Wolf Brigade


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physical. 07/03/15

Independently:

2 x 1L, 1R 2-count Turkish Get-up* @ as heavy as possible

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

Then:

1 Sled drag (20yd. @ 1+1/2 BW)

”Drag” = forward, and “Pull” = backward. Note either time to completion, or distance covered in 1 minute. If designated weight is unmovable, make as minor an adjustment as needed to get it moving.

And then:

100 Mace swings (8kg. W, 10kg. M)

Pick one swing variation and stay with it throughout. Suggestions include: Front pendulum, back pendulum, 360, 10-2.

In a group:

(Group of 4 – 5) Medicine ball throw/ catch 5 minutes, or 50 catches, whichever comes first.

Change direction often, stay alert at all times. Today, each drop/ ball caught below hips = 5 burpee each partner, performed immediately.

(Group of 2 – 3) Accumulate 120 calories Airdyne as quickly as possible

Note the time to completion, rest 2 minutes, and repeat.

One person works at a time- either share a bike, or do the math if using different ones. If round 2 takes more than :10 sec. longer than round 1, each in the group performs 30 burpees. Strategize, hustle, and do not accept the penalty.

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

Mental.Please visit our Mental section and find something to read this weekend, and then visit our YouTube channel and find something to watch!


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Posted: July 3rd, 2015
at 1:01pm by Wolf Brigade


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physical. 07/02/15

7 rounds of:

3 Hang power clean @ (up to) 75% of recent power clean 2RM
1 Front squat + 10/1000 hold in rack position
1 minute rest (minimum)

Adjust weight if hang power clean sets require interruption. Front squat + hold: Following one excellent squat (performed at the top of the 3rd lift), maintain an organized rack position and hold for a full 10/1000 in each round.

Then, 2 rounds of:

20 yd. push-up walk
20 Kettlebell kayak* (35lb. W, 55lb. M)
20 yd. walking lunge @ same

Push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1. Kettlebell may be carried in any manner you choose during lunge. If designated weight causes position break, adjust one interval down and continue safely.

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

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


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Posted: July 2nd, 2015
at 6:15pm by Wolf Brigade


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physical. 07/01/15

Kettlebell Short Swing*:

Today, find your heaviest kettlebell swing possible for 7 strong, safe, uninterrupted reps. Rest as needed between sets, and keep total number of swings under 50 (Ex. 11, 9, 7, 7, 7, 7). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 9 followed by 2 max rep sets at same weight.

Then, 5 minutes of:

1-arm kettlebell push press @ (up to) 50% of Turkish Get-up 1RM

Switch arms as desired (if a beginner- early and often) and rest only if needed with kettlebell in the rack position. Goal is keeping the weight on your body for the full 5 minutes. Hammer details in the press, and accept nothing less than a full, aggressive lock-out in each rep.

And then, 5 minutes:

Airdyne (with kettlebell in Goblet position– 35lb. W, 45lb. M)

Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.

And finally, 3 minutes:

Airdyne (Arms only)

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

ScalingjpgWork to the extent of your ability, but never be limited by the current version of it. If we’re coming up short somwhere, make adjustments, not excuses.


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Posted: July 1st, 2015
at 7:26pm by Wolf Brigade


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physical. 06/30/15

Front squat:

5 x 5 @ 75% of 2RM from 06/15/15

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then, 4 rounds of:

6 Chin-up (Scaled to ability in each round)
8 Burpee/ Burpee variation
10 Slam ball @ 15lb. W, 25lb. M
12 Jumping pull-up
1 minute active rest (Leg/ arm swing, single-under jumprope, shadow boxing, Airdyne @ 30% pace)

Transition seamlessly from movement to movement- endeavor to save rest for the rest round. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

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

Hollow rock

If rocking movement breaks position, finish remaining rounds in a strong hollow hold. No lazy rounds.

Learn.


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Posted: June 30th, 2015
at 7:02pm by Wolf Brigade


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physical. 06/29/15

Bench press:

5 x 2 @ (up to) 90% of 2RM from 06/10/15
2 x 5 @ 60%

Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then:

Kettlebell Good Morning:

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

Rest as needed between sets, and focus on details. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

And then, as quickly as possible:

100 Rocking chair @ 15lb. W, 25lb. M- use bumper plate

Take short, specific rest as needed- both in the interest of maintaining quality movement and keeping an aggressive pace while working. Taken judiciously, short rest is preferable to lazy reps.

Partner dragGroup. Inclement partner drag.


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Posted: June 29th, 2015
at 6:46pm by Wolf Brigade


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physical. 06/27/15

Back squat:

5 x 3 @ 80-90% of 2RM from 06/08/15

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

Minimum 2 minutes static rest + 2 minutes active rest, then:

Climb to and find a dumbbell power snatch 1RM

Use short warm-up sets, and rest as needed between them. Insist on a full, paused lock-out to count each rep. Keep total number of lifts per arm under 15.

And then, with a partner:

50 Medicine ball throw/ catch* @ 12lb./ 16lb. W, 16lb./ 20lb. M
50 Abmat medicine ball pass @ same

Throw/ catch: Today, each drop/ ball caught below hips = 5 burpee each partner, performed immediately.

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

Group. Bring a friendThank you to all that attended and enjoyed our bring-a-friend day this morning. Hard work was done, movement was improved, progress was made.


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Posted: June 27th, 2015
at 1:00pm by Wolf Brigade


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physical. 06/26/15

4 rounds of:

10 Push-up (Scaled to ability in each round: plyometric, Hindu, rings)
10 Kettlebell snatch (5L, 5R @ heavy and challenging in each round)
1 minute rest (If we don’t need it, we under-worked)

Adjust movement/ weight by round as needed. Hammer position, and perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones. Mindful rest helps mitigate fatigue. Kettlebell snatch: If not yet in your toolbox, or still requires skill work, perform 5L, 5R heavy 1-arm swing/ 1-arm high pull as a substitute.

Then, 6 minutes of:

Mace complex:

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

Count rounds and completed partials. Recommended weight is 8kg. W, 10kg. M. If no mace is available, use heaviest sledgehammer you can find and safely move. 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).

And then, 2 max duration rounds of:

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

Don’t cash-out early. If your first round ends in under 1 minute, add another at the end.

Group. Mace holdThe non-glamorous building of strength and will.


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Posted: June 26th, 2015
at 6:12pm by Wolf Brigade


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physical. 06/25/15

Pendlay row:

5 x 5 @ 75% of 2RM from 06/12/15

Rest as needed between all sets. Provided lifts are performed at current, recent percentages, if sets require interruption pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then:

Kettlebell high pull + Goblet squat

5 x 5 @ (up to) 50% BW

High pull + Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Rest as needed between, and adjust weight if sets require interruption.

And then, aggressively:

40 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M)
30 Slam ball @ 20lb. W, 30lb. M
20 Bodyweight row

With strong pace and excellent mechanics, complete in order as quickly as possible. Adjust hand position in bodyweight row as desired. Target distance for band crawl is 12ft. from starting point.

Shawn. Slam ballShawn. Slam ball.


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Posted: June 25th, 2015
at 6:30pm by Wolf Brigade


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physical. 06/24/15

30 Turkish Get-up @ 50-60% of 1RM (3L, 3R x 5)

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

Then, 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 then, skill work:

Kettlebell snatch
Dumbbell power snatch

At skill work weights, practice mechanics, add crispness to technique, and identify troublespots. Perform enough reps of each to make progress, and keep the weights light.

And then:

2 minutes Airdyne (Forward @ 60-70%)
2 minutes Airdyne (Arms only)
1 minute Airdyne (Forward @ 30-40%)
1 minute Airdyne (Arms only)

Spit.


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Posted: June 24th, 2015
at 7:31pm by Wolf Brigade


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physical. 06/23/15

Power clean:

5 x 5 @ 75% of 2RM from 06/13/15

Rest as needed between all sets. Provided lifts are performed at current, recent percentages, if sets require interruption pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then:

30 1-arm kettlebell swing @ (up to) 1/2 BW
5 Sled drag (20yd. each @ BW)
30 calories Airdyne
5 minute walking cool-down

Kettlebell swing: Switch arms as desired (early and often) and swing as heavy as possible throughout, adjusting weight immediately (and not counting reps) if chin-height range or hinge mechanics change. Move directly and deliberately from swings to sled to Airdyne.

And then:

50 Ab wheel roll-out (or, if needed, 75 excellent hollow rock)

Group. Medicine ball burpee passGroup. Medicine ball throw/ catch + burpee.


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Posted: June 23rd, 2015
at 6:41pm by Wolf Brigade


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physical. 06/22/15

Deadlift:

3 x 5 @ 75% of 2RM from 06/10/15

Rest as needed between sets. Today, each lift features a 2/1000 hold in an organized top position. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then, 4 rounds of:

8 Pull-up/ Chin-up/ Mixed grip/ Varied implement
8 Box jump @ challenging, uninterrupted height (roughly 75% of 1RM)
1 minute rest

The goal today is 8 challenging reps of each movement with attention to all details and range of motion throughout. Scale to ability, and change pull-up variation as desired by round- no coasting. Suggestions include: Weighted, L-pull-up, chest-to-bar, ropes, negative. No kip, no butterfly.

And then:

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

And finally, minimum 10 minutes:

Foot/ ankle/ achilles/ calf/ knee mobility

Wear the mark.Never above you, never below you, always beside you. FFF.


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Posted: June 22nd, 2015
at 7:18pm by Wolf Brigade


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physical. 06/20/15

At 75% of strict press 2RM from 06/08/15, 2 rounds of:

Max rep strict press
Max rep push press (Same weight, bar stays on your body)
2 minutes rest

Rest/ reset during work sets as desired with bar in stable rack position.

Then:

1 max rep set push-up (:15 sec. rest every 10 reps, whether you feel you need it or not)
200m walking lunge (3 breaths rest every 10 steps, whether you feel you need it or not)

“Max rep” sets end when position breaks/ erodes beyond a reasonable measure, not simply when we can no longer complete the lift/ movement. In press and push-up, range of motion and proper lockout govern each and every rep.

And then, with a partner:

75 Anchored Abmat sit-up*

vs.

Tire smash (Any variation) @ 6lb. W, 10lb. M

One partner completes all sit-up reps, and then switch occurs. Note both total time to completion, and total number of tire smash completed.

*Today, feet are anchored at squat width, toes pointed forward with sandbag, dumbbells, partner, etc. Range of motion in sit-up does not change- shoulders touch at the bottom, back upright and flat at the top.

John.ropesJohn. Playtime (2011).


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Posted: June 20th, 2015
at 11:05am by Wolf Brigade


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physical. 06/19/15

Back squat:

5 x 5 @ 75% of 2RM from 06/08/15

Rest as needed between all sets. Provided lifts are performed at current, recent percentages, if sets require interruption pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then, 5 rounds of:

1 minute Mace 360 @ 10kg. W, 12kg. M
(or, if needed, kettlebell halo @ 35lb. W, 55lb. M)
10 Mace shovel @ as heavy as possible
1 minute active rest (Leg/ arm swing, single-under jumprope, shadow boxing, Airdyne @ 30% pace, karaoke run/ side steps… )

Move in strong, organized positions throughout, and adjust mace weight if midline stability breaks. Position considered, shovel should be considerably heavier than 360.

Greg. Mace.Greg. Mace.


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Posted: June 19th, 2015
at 6:20pm by Wolf Brigade


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physical. 06/18/15

20 reps Turkish Get-up / Arm bar stretch/ Windmill complex*
@ (up to) 50-60% of TGU 1RM**

Alternate L to R as desired; rest every 2 lifts as needed (up to 1 minute). If/ when fatigue alters form (usually first manifested in a failing lock-out) make an immediate adjustment to detail, weight, or both.

*Complex= 1 top-down Turkish Get-up + minimum 10/1000 arm bar stretch at the bottom + back to standing + windmill + reset to neutral foot position with kettlebell still overhead = 1 rep. Not engineered to be complicated, just to fact-check position, demand patience and details, and improve strength coordination.
**If 1RM varies between the TGU and windmill, weight is set by % of the lighter.

Then, 5 aggressive minutes of:

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

Today, every 10 reps ball stays in-hand and touches the ground 10 times (squat and touch the ground). Partner 1 performs touches first 10, and partner 2 the next. Count total completed throws. Minimum distance is 12. ft.

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

And then, skill work:

Jumprope/ Double-under
Tumbling/ Headstand/ Handstand

“Skill work” does not equal leaving early, standing around talking, or guessing at an unspecific path of work. It does equal short, specific, sets of detailed, progress-minded effort that will produce (not surprisingly) an improvement in skill.

Nick. Deadlift.Nick. Deadlift.


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


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physical. 06/17/15

Bench press:

5 x 5 @ 75% of 2RM from 06/10/15

Rest as needed between all sets. Provided lifts are performed at current, recent percentages, if sets require interruption pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

Then:

200 yd. Farmer carry @ minimum BW

If bodyweight carry does not pose a significant challenge, adjust accordingly; Once weight is sufficient, short rest is expected every 20-30 yd. Focus on posture, brace the midline, and be mindful of foot position.

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

Airdyne @ 110%

Today, output is max calories. Accumulate as many as possible, and at least 10 more than you thought you could… No coasting…

Youth.Beginning of year number four. And already hits harder than most adults (not sure if that’s a blessing or a curse… ).


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Posted: June 17th, 2015
at 7:43pm by Wolf Brigade


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physical. 06/16/15

3 minutes of:

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

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

1 minute rest, then 12 minutes of:

3 Burpees
6 Lunges

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

Minimum requirements:

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

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

Then, 10 reps:

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

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

Hetal. Goblet squatHetal. Goblet squat (40kg./ 88lb.).


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Posted: June 16th, 2015
at 8:17pm by Wolf Brigade


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physical. 06/15/15

Front squat:

Climb to and find a 2RM using warm-up sets of no more than 5 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of lifts after warm-up to under 20 (Ex. 5, 3, 3, 2, 2, 2…).

Goblet squat:

3, 3, 2, 2, 2

Starting at 50% of previous 1RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If additional sets are needed to find designated weight, take them. Conversely, if our 2RM is reached in set 3/ 4, do not finish remaining sets.

Then, 10 minutes of:

5 Pull-up (If range of motion fails or sets require more than 1 interruption, adjust to jumping pull-up)
10 Broad jump
5 Bodyweight row
10 Straight/ Vertical jump
:20 sec. rest

Take no rest outside the designated :20 sec. each round. Hammer position in each movement, breathe deliberately, and hustle between stations- Today, if training in a group: Walking, by any person, at any time = 1 additional round after time expires.

BasicsSimple, but not easy. Strength/ power/ coordination/ conditioning…
Now in travel size!


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Posted: June 15th, 2015
at 7:27pm by Wolf Brigade


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physical. 06/13/15

Power clean:

Climb to a new 2RM using sets of no more than 3 reps before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 15 (Ex. 3, 3, 2, 2, 2… ).

Then:

1-arm kettlebell clean:

3 x 2L, 2R @ as heavy as possible for 2 consecutive reps

Rest as needed between arms and sets. When scheme is listed as “3 x 2L, 2R″, it always refers to “Sets” x “Reps”.

Then:

Benchmark

Feel Your Pain3:28 (Suicidal TendenciesJoin The Army)

10 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M)
5 Push-up (Chest to ground, elbows locked @ top)

Count rounds and half-rounds completed in 3:28

1 minute rest, then, for 3:28:

20 revolutions Airdyne
5 Burpee

As above, count rounds and completed half-rounds.

1 minute rest, and then, also for 3:28:

Complete as many Goblet squats as possible @ 15lb. W, 25lb. M

Mechanics, breathing, composure, and focus all play an equal part in maintaining quality and pace in today’s conditioning; Identify your weak point and address it prior to starting the clock.

Ashley. Band crawlAshley. Band crawl.


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Posted: June 13th, 2015
at 12:35pm by Wolf Brigade


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physical. 06/12/15

Pendlay row:

Climb to a new 2RM using sets of no more than 3 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 15 (Ex. 3, 3, 2, 2, 2… ). Goal should be at least 70% of bench press 1RM.

Turkish Get-up:

2L, 2R @ 75% of current 1RM
1L, 1R @ 100 + % (Goal is achievement of new 1RM)

Rest as needed between reps/ arms, and focus on every detail. If one single element of the lift falls apart, weight does not increase any further. If needed, use up to 3 sets of 1L, 1R.

Then, 20 minutes of:

Quad/ anterior hip/ ankle mobility
Front rack position assessment/ adjustment/ improvement

(Tricep/ Forearm/ Wrist/ Pec)

LoneWolf Take “Lone Wolf and Cub” and mix with Little House on the Prairie, and you’ve covered most of what there is to know about respect, dignity, humility, courtesy, and composure in the face of adversity and danger. Fiction often mirrors reality; sometimes reality should closer mirror fiction…


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Posted: June 12th, 2015
at 6:20pm by Wolf Brigade


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physical. 06/11/15

At skill work weight, 2 rounds of:

Kettlebell Sequence #1

Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat

Using the same single kettlebell throughout, perform 10 total reps of each movement in order (note L & R). Today, skill work weight is max 25lb. W, 45lb. M. Hammer details, ask questions, and rest as needed between movements.

Then, at same skill work weight, 1 round of:

Kettlebell Sequence #2

7 1-arm swing (Left)
5 Snatch (Left)
3 Turkish Get-up (Left)
1 Windmill (Left)
7 1-arm swing (Right)
5 Snatch (Right)
3 Turkish Get-up (Right)
1 Windmill (Right)

Position considered, use the same single kettlebell throughout each sequence. Weakest lift in the sequence dictates weight.

And then:

800m walk with 1/4 bodyweight in the kettlebell 1/2 halo position

If needed, sandbag at 1/2 BW may replace kettlebell at 1/4 BW.

Agents text.


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


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physical. 06/10/15

Kettlebell Good Morning:

2 x 3 @ As heavy as possible (Up to BW)

Deadlift:

2, 2, 2…

Starting at up to 75% of previous 1RM, increase weight in each set (denoted by commas), attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to reach heaviest 2-rep, take them. Conversely, if our 2RM is reached early, do not finish remaining sets.

Rest as needed, then:

Bench press:

2, 2, 2, 2, 2

Starting at up to 75% of previous 1RM, increase weight in each set, attempting to end at a new 2RM within the designated sets. Rest as needed between; If our 2RM is reached in set 3/ 4, do not finish remaining sets.

And then, 2 cool-down rounds of:

20 Kettlebell swing @ skill work weight (Max 35lb. W, 55lb. M)
2 minutes Airdyne (Arms only)
:20 sec. unweighted hinge

Nick. Playtime.Nick. Playtime.


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Posted: June 10th, 2015
at 7:22pm by Wolf Brigade


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physical. 06/09/15

20 Turkish Get-up @ skill work weight (Max 35lb. W, 55lb. M)
100 Hollow rock (Broken into sets of no less than 10 perfect reps)

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

Then, 20 minutes/ 4 pieces of:

Thoracic mobility
Hinge position assessment/ adjustment/ improvement (Hamstring/ Glute/ Low back)

Anticipating a week of heavy lifting, do the work before the work.
Identify your trouble spots, and put in what you expect to get out.

Joe. Squat.Joe. Squat.


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Posted: June 9th, 2015
at 7:52pm by Wolf Brigade


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physical. 06/08/15

Back squat:

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

5 minutes rest, then:

Press:

2, 2, 2, 2, 2

Starting at 50% of previous 1RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find designated weight, take them. Conversely, if 2RM is reached in set 3/ 4, do not finish remaining sets.

And then, as skill work/ cool down:

Squat practice (Up to 50 reps- wall squat, bands, mace squat, 1/2 halo squat as assistance if needed)
Turkish Get-up practice (Up to 10 reps- Max weight 35lb. W, 55lb. M- skill work weight)
2 minutes Airdyne (Forward @ 50% or less)

Intersperse squat practice reps and Turkish Get-up as desired.

(Reading required at the bottomProceed with caution… )
Mental.It’s a good day for a story: Road Hazard, from War of Attrition.


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Posted: June 8th, 2015
at 7:40pm by Wolf Brigade


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event. 06/27/15

Bring a friend June.Interested in what we’re up to, and why? RSVP on our Facebook page and come in on the 27th! Space is limited, so get to it…


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Posted: June 7th, 2015
at 2:28pm by Wolf Brigade


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physical. 06/06/15

Kettlebell Short swing“*

2 x 20 @ 88lb. W, 106lb. M (or scaled as needed to 75% of 5RM)
2 x 20 @ 70lb W, 88lb. M (or 2 intervals down from above)
1 x 20 @ 55lb. W, 70lb. M (or 2 intervals down from above)
1 x 20 @ 45lb. W, 62lb. M
1 x 20 @ 35lb. W, 55lb. M

Rest :60 seconds between each set. Though weights specified should be utilized if possible, position and execution always governs weight- If we lose the full hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Provide mechanics are intact, sets of 20 may be broken, if needed, into 2 x 10 or 15 + 5 in order to complete with designated weight.

Rest up to 2 minutes, then:

Benchmark

Class War/ My Promise 6:07 (Wisdom in Chains“Class War”)

40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm

Count rounds and partials completed in 6:07.
(Ex. 4 rounds + Airdyne= 4.1)

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

Benchmark- Wisdom in Chains


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Posted: June 6th, 2015
at 11:38am by Wolf Brigade


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physical. 06/05/15

40 Pull-up (Scaled to ability throughout, and broken into 3/5-rep sets)

Rest as needed between sets- difficulty of movement dictates duration of rest. Today, pull-up is partner assisted if needed- no bands, no jumping.

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

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, for 6 minutes:

20 Mace swing (Pendulum, 360, 10-2, varial– 10kg. W, 12kg. M)
20 Kettlebell kayak* (As heavy as possible for 2 x 10-rep sets)

Safety and position and considered, both mace and kayak weight stays as heavy as possible throughout. Rest up to 3 x 5 breaths/ :15 sec.

And then, 3 rounds of:

Reach max RPM on Airdyne
:30 sec. rest @ 30-40% pace
Reach it again
:30 sec. rest @ 30-40% pace
Reach within 80% of max RPM
1 minute static rest

Measure and note highest output, and drop in output in subsequent rounds. Maximize rest, standardize breathing, and work hard- Earn each RPM, and reach 5 higher than you think you can.

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

We have been working hard to add to our YouTube channel.
Please take a look, share what you like, and let us know what you think!


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Posted: June 5th, 2015
at 6:26pm by Wolf Brigade


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physical. 06/04/15

4 rounds, with up to 2 minutes rest between each:

4 Kettlebell halo
8 Box step @ same
12 1/2 Halo kettlebell squat @ same kettlebell position, same weight

Position considered, all 24 reps are performed without weight traveling to the ground. Heaviest possible 4-rep halo dictates weight in each round (attempt to work at minimum 1/4 BW).

Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.

Then, 4 rounds of:

Partner drag:

4 trips “Leader” @ 20 yd. each
4 trips “Follower” @ 20 yd. each
Rest 1 minute

8 total trips = 1 round.

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.

Partner drag.Partner drag. Simple, not easy.


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Posted: June 4th, 2015
at 6:47pm by Wolf Brigade


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physical. 06/03/15

Bench press:

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

Rest as needed between sets. If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

Then, 5 rounds of:

7 Ab wheel roll-out (Or, if needed, 19 perfect V-up)
5 3/1000 underhand bodyweight row
3 Chin-up (Scaled to ability in each round)
100 Jumprope/ 50 Double-under

Alternate jumprope variation by round as needed/ desired, and hustle throughout. There is no designated rest today- if needed, keep it short and specific.

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

Cricket. PressCricket. Press (2012).


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Posted: June 3rd, 2015
at 7:43pm by Wolf Brigade


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physical. 06/02/15

6 Turkish Get-up @ 80-90% of 1RM (3 x 1L, 1R)
1 minute rest
6 Turkish Get-up
@ 60-70% (3 x 1L, 1R)
1 minute rest
6 Turkish Get-up
@ 40-50%
1 minute rest
6 Turkish Get-up
@ base weight
1 minute rest
36 Jumping pull-up

36 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
1 minute rest
36 Jumping pull-up
36 Rocking chair
@ 15lb. W, 25lb. M- use bumper plate

Perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones. Mindful rest helps mitigate fatigue.

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

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

Each position break/ weight to the floor during work round = 1 minute Airdyne.

Corinne, Lexis. Kickboxing.Corinne, Lexis. Kickboxing.


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Posted: June 2nd, 2015
at 7:38pm by Wolf Brigade


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physical. 06/01/15

Front squat:

5, 3, 2- 2- 2- 2

Rest as needed between sets. Begin at moderate weight (50-60% of 1RM) and lift as heavy as is sustainable through the sets of 2. Weight increases each set (denoted by commas between) until 2, and then, position considered, remains the same (denoted by dashes).

Then, 3 rounds of:

3 Single kettlebell swing clean (Left)
5 Single kettlebell front squat (Left)
:15 sec. rest
3 Single kettlebell swing clean (Right)
5 Single kettlebell front squat (Right)
1 minute rest

Front squat begins at top of 3rd swing clean. If squat set requires interruption, adjust one interval down and continue. Position considered, each set/ each arm is to be performed as heavy as possible. For most, swing clean will govern weight.

And then:

3 x 5 Straight/ vertical jump (Match/ exceed previous high effort)
7 x 3 Shin hops and/or box jump ladder

Rest as needed between sets, and perform to ability throughout. Alternate between shin hops and box jump ladder by round as desired. Today, both boxes are scaled to ability for high-quality 3-rep sets. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

Shin hops: Begin with shins and tops of feet on the ground, arms tight, and torso upright and strong. With tension and power, allow butt to drop back to the heels, pop your hips, and pull your feet flat to the floor. Goal is jumping from your shins into a strong, stable squat position.

Chris. Jump.Chris. Jump (2009).


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Posted: June 1st, 2015
at 7:29pm by Wolf Brigade


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physical. 05/30/15

5 rounds of:

2L, 2R Dumbbell power snatch @ heaviest set from 05/06/15
2 reps Squat complex @ minimum 35lb. W, 55lb. M
2 Sled drag (20yd. each @ 1/2 BW)
:20 sec. rest

Dumbbell power snatch: Stay at heaviest 2-rep as long as position/ execution holds up.
Squat complex: Posture/ position dictates weight- If designated weight breaks position or compromises range of motion, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.

Then:

15L, 15R Dumbbell power snatch @ 50% of heaviest 2-rep from above
1 max rep set push-up
1 minute rest
1/2 of max rep set push-up
5 minutes jumprope
5 minutes Airdyne (Arms only)

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

Diamond Pro.The beginning: Diamond Pro X Wolf Brigade. Look out…


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Posted: May 30th, 2015
at 12:14pm by Wolf Brigade


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