physical. 05/05/16

50/50 Kettlebell strict press:

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

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

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

Then:

Push press (barbell):

2 x 10 @ 50-60% of 2RM

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

And then, 6 rounds of:

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

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

And finally, “Time under tension”:

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

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

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


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


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physical. 05/04/16

Work as long as possible:

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

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

Minimum 2 minutes rest, then, 6 rounds of:

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

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

Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

And then, “Time under tension”:

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

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

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


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


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physical. 05/03/16

Kettlebell “Short swing”:

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

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

“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, demand position and power, and challenge yourself.

Then:

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

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

And then, aggressively:

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

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

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


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


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physical. 05/02/16

Bench press:

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

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

Then:

Single kettlebell back squat:

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

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

And then, as quickly as possible:

50 Walking inchworm

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

And finally, “Time under tension”:

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

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

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

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


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


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physical. 04/29/16

7 rounds of:

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

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

Then:

100 Band crawl

Choose one path:

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

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

And then, immediately, and as quickly as possible:

50 Jumping pull-up
50 Abmat sit-up

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

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


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


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physical. 04/29/16

4 rounds of:

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

Perform 4 total rounds- two Farmer, and two rack hold, alternating between them each round. Any rest taken during work round comes off the minute in between. If minimum specified weights do not pose a significant challenge, scale to your ability; If chosen weight goes to the ground more than twice in any round, adjust before beginning the next.

Then, 4 rounds of:

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

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

And then, “Time under tension”:

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

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

Group. Figure-8.(Photo by Kara O’Connor) Group. Practicing heavy kettlebell Figure-8.


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


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physical. 04/28/16

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

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

Then, 6 rounds of:

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

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

And then, “Time under tension”:

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

Today, use any grip you choose, and switch between them as needed.

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

Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

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

Effort.


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


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physical. 04/27/16

Pendlay row:

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

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

Then, 3 rounds of:

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

(Up to) 1 minute rest

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

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

And then, aggressively:

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

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

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


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


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physical. 04/26/16

Kettlebell swing clean + push press:

4 x 3L, 3R @ as heavy as possible in each set
2 x 6L, 6R @ 75% of heaviest set above
1 x 6L, 6R @ 50%

Rest as needed between sets. If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “6 x 3L, 3R″, it always refers to “Sets” x “Reps”.

Controlled, organized lock-out constitutes a completed rep, and as always, position and execution govern weight. Position considered, goal is matching weights on both sides.

Then:

100 Tire smash (Any variation) @ 6/ 8lb. W, 10/ 12lb. M
20 Inchworm
:20 sec. rest
20 Inchworm
:20 sec. rest
20 Push-up

Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
Inchworm: If we lose full range or mechanics break in the push-up, or is not yet in your toolbox, pause instead for a full 2/1000 in the plank position in each rep.

Attempt no rest outside the designated :20 sec. intervals.

And then, “Time under tension”:

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

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If time has reached two minutes in last several attempts, add 15/ 25lb. bumper plate for women, and 35/ 45lb. bumper plate for men. Place plate across lower back starting at top of tailbone.

Mat; Carmen, Cory, Adam. SME skill work.Group. Kettlebell skill work.


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Posted: April 26th, 2016
at 6:40pm by Wolf Brigade


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physical. 04/25/16

Back squat:

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

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

Then:

Squat complex:

7, 5, 3

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

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

Today: Perform 3 pull-up (scaled to full ability) immediately following each lifting set, and rest as needed after both movements are complete.

And then, “Time under tension”:

100 Abmat sit-up @ 15lb. W, 25lb. M + 30 calorie minimum Airdyne cool-down

Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

Squat complex.Cory. Jump squat/ Squat complex (79lb.).


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Posted: April 25th, 2016
at 7:29pm by Wolf Brigade


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physical. 04/23/16

5 rounds of:

10 Bench press @ (up to) 60% of 2RM
5L, 5R 1-arm kettlebell row @ (up to) 60% of above
10 Kettlebell “Short swing” @ (minimum) 1/2 BW
(Up to) 2 minutes rest

If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

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

Then:

50 Extended-arm kettlebell Goblet squat @ (up to) 25lb. W, 35lb. M
50 steps kettlebell/ dumbbell plank walk @ (up to) 35lb. x 2 W, 55lb. x 2 M

Squat: Light weight plus extension of the arms is geared to fact-check position and demand stability- if chosen weight compromises either, adjust one interval down and continue safely. As in the kettlebell swing, and many other movements, arms are to be kept short and straight- locked out while also pulling back by pinching the shoulder blades together. :15 sec. rest may be taken up to 3x during the 50 reps.

Plank walk: Arms start and stay straight, and body stays in a plank- not a pike- position. :15 sec. rest may be taken up to 3x during the 50 reps.

And then, “Time under tension”:

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

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

PlaytimePlaytime.


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Posted: April 23rd, 2016
at 11:26am by Wolf Brigade


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physical. 04/22/16

Skill work/ proficiency test/ 10RM measurement:

Mace 360

Address the set-up and mechanics, practice short sets at skill work weights, and increase as position and execution improve. Once both are as good as they can be for today, measure a 10-rep weight (5L, 5R).

Today: “Holster” the mace at the end of each rep- inside of biceps and elbows attached to body. This both standardizes a start- and- end point to the movement, and helps ensure that over-straightening of the arm does not lead to wasted or misdirected reps.

Then,

Benchmark

“Waking the Dead” 6:55
(Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”)

20 Tire smash (10L, 10R- Any variation) @ 6lb. W, 10lb. M
10 Tire/ Box jump (With hammer)

Count and note rounds and partials completed in 6:55 (Ex. 8 rounds + tire smash= 8.1). Demand at least a partial round improvement over last time.

Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.

And then, for max calories:

One minute Airdyne sprint

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

Benchmark- Suicidal Tendencies


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Posted: April 22nd, 2016
at 5:54pm by Wolf Brigade


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physical. 04/21/16

Positional and mechanical improvement:

Single and double kettlebell lifts

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

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

At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each.

Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

Then:

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

Rest as little as possible. Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. Start ambitiously- If position breaks or range of motion fails, adjust one interval down and continue safely.

If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position, still switching between left and right arm in each squat.

And then, “Time under tension”:

Max-duration extended-arm mace hold @ 8kg. W, 10kg. M +
100 Hollow rock
(Broken into sets of no less than 10 reps)

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

Dissension.


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Posted: April 21st, 2016
at 6:22pm by Wolf Brigade


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mental.

Agents text.


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Posted: April 21st, 2016
at 12:42pm by Wolf Brigade


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physical. 04/20/16

Press:

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

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

Then:

1-arm kettlebell clean:

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

Rest as needed between arms and sets, and maintain all details used in the power clean earlier in the week.

And then:

50 calories Airdyne
25 Push-up/ Plyometric push-up
50 Walking lunge
25 Straight jump

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

And then, “Time under tension”:

Max-duration bar hang + 100 Abmat sit-up

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

Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

Accountability.If physical culture is something you participate in as simply a means to an end to eat whatever you want or fit into specific jeans, it is important to identify that our program is not for you.

Training should be rewarding and frustrating, satisfying and discouraging. It should be fun and miserable, comfortable and uncomfortable, both confusing and crystal-clear.

On our scale, progress and success are measured by much, much more than simply breaking a sweat or starving out a six-pack.


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Posted: April 20th, 2016
at 7:16pm by Wolf Brigade


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physical. 04/19/16

Kettlebell suitcase deadlift:

4 x 6 @ as heavy as possible in each set
1 x 10 @ 3/4 BW

Goal is 60-70% of deadlift 2RM. Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “4 x 6″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

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

Then, 6 rounds of:

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

Goal is technical, powerful, high-paced work- rest as needed in order to perform each round to full ability.

And then, “Time under tension”:

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

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

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

Details.(Photo by Kara O’Connor) Size of audience should never impact quality of information; Details are details, whether the room is empty or full.


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Posted: April 19th, 2016
at 7:21pm by Wolf Brigade


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mental.

After a few especially challenging weeks, I thought last night about the potential joys of simply embracing complacency; Sitting endlessly in front of a video game, fake-seeing worlds I’ll never really see, killing enemies I’ll never really face, using skills I’ll never really have…

Or revolving around sitcoms or TV programs, watching others lives play out before my eyes, and either wanting to be them or being glad I’m not…

Or even simply succumbing to the thrall of near-constant social media interactions, in which lying (to ourselves, or others, or both) is 1,000 times more common than the truth.

In the face of physical and emotional struggle, all of that “simplicity” can sound pretty good. Reality is often overrated, and the idea of escaping it is understandably appealing to many people on many days.

But.

As the snake eats its tail, the choice to imbalance reality with fantasy is never without cost. “Not doing” becomes a habit, and that habit becomes a component of your character. Before long, you’re little more than a “not-doer”. We see it all the time, and yet it’s nearly impossible to explain to those in the midst of… eating their own tails.

The mistakes I’ve made are heavy, and many. I’ve contemplated taking the simple path more often than many people have even thought about any path at all.

At the end of the day, my mind is seldom if ever without turmoil, and that can be a deep well.

But.

That tumult does not and will not ever include doubt as to whether I’ve done all I can do, learned all I can learn, and pushed as hard as I can push. It will also never include regret for taking the easy way as opposed to learning the hard… as deceivingly appealing as that may often seem.

“The easy way makes for one easy day, but the harder you try, the more noble you’ll die.”

Bosch. Garden of Earthly Delights.“The Garden of Earthly Delights.”Hieronymus Bosch.


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Posted: April 18th, 2016
at 8:32pm by Wolf Brigade


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physical. 04/18/16

Front squat:

1 x 5 @ 85% of 2RM
3 x 7 @ 75%
1 x max rep @ 75% of 2RM

Rest as needed between sets. If sets of 7 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

Then:

High-hang power clean:

1 x 7 @ 50% of power clean 2RM

Hang power clean:

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

Power clean:

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

As above, 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. As above, position and execution always govern weight.

And then, “Time under tension”:

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

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

Jill. Power cleanJill. Diligent power clean practice.


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Posted: April 18th, 2016
at 7:11pm by Wolf Brigade


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physical. 04/16/16

Pendlay row:

5 x 7 @ 65-70% of 2RM

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

Then, 7 minutes of the following kettlebell complex:

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

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

Weight today is self-scaled and moderate- have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :15 sec., no more than three times.

And then:

35 3/1000 Bodyweight row
5 Sled drag @ 1-1/2 BW
350 Jumprope

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

And finally, “Time under tension”:

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

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

Door #1.(Door #1, 2008). It’s not how you walk in the door that defines you; It’s how you walk out…


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Posted: April 16th, 2016
at 11:39am by Wolf Brigade


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physical. 04/15/16

5 rounds of:

2 Tire flip
10 Mace shovel (5L, 5R @ as heavy as possible in each)
10 Mace 360 (5 x 1L, 1R @ as heavy as possible in each)
(Up to) 1 minute rest

Organized, aggressive movement, deliberate set-up and re-set in each rep, and power in the transitions should all be equal focuses while flipping tires/ moving heavy maces.

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

Then, 5 aggressive rounds of:

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

Goal is matching numbers in front pendulum sets in each round. Take no rest outside of the designated :30 seconds, and maximize it through mindful breathing and focus on what’s next.

And then, “Time under tension”:

Superman hold/ rock

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


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Posted: April 15th, 2016
at 5:45pm by Wolf Brigade


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physical. 04/14/16

5 rounds of:

20 Kettlebell Figure-8 @ (up to) 1/4 BW
5 Pull-up (Scaled to ability in each round)
20 Medicine ball throw (Wall or partner- 10/ 12lb. W, 15/ 20lb. M)
5 Chin-up (Scaled to ability in each round)
(Up to) 1 minute rest

Adjust Figure-8 weight if sets require more than one interruption, or if position breaks. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

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

Rest as needed, then:

50 Goblet squat @ 15lb. W, 25lb. M
40 Rocking chair @ 15lb. W, 25lb. M
30 Jumping pull-up
20 Push-up
10 3/1000 bodyweight row

Rest briefly as needed, with the intention of completing remaining work at the highest possible quality. Be mindful of movement details, standardize breathing, and move aggressively.

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

And then, “Time under tension”:

Max-duration bar hang + 100 Abmat sit-up

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

Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

Overhead Abmat sit-up.Medical-textbook-quality drawing of the top position of an organized Abmat sit-up.


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Posted: April 14th, 2016
at 6:24pm by Wolf Brigade


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physical. 04/13/16

Deadlift:

10 x 2 @ (up to) 95% of 2RM
1 x 10 @ 50%, each with 3/1000 hold in top position

Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “10 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.

Then:

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

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

And then, 5 aggressive minutes of:

5 Slam ball @ 15lb. W, 25lb. M
50 High-knee jumprope/ 75 regular jumprope
5 calories Airdyne

Hustle in transitions between movements: Dawdling by any member of the group equals extra minutes for all members of the group. There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.

And finally, “Time under tension”:

Banded hinge + 5 minutes Airdyne @ cool-down pace

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

Farmer.Group. Creative carries and heavy kettlebell swings (2013).


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Posted: April 13th, 2016
at 7:21pm by Wolf Brigade


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mental.

“Our dead are never dead to us, until we have forgotten them.”
George Eliot

Four years ago today, Friday the 13th of April 2012, my friend Mike Tag died.

For those of you that don’t know, I grew up riding BMX from age 11, and have continued to do so my entire life. Mike was among a small handful of characters that influenced me, inspired me and at the same time got me into immeasurable amounts of trouble from my mid-teens until just a few years ago.

He once tazed me in the stomach in the middle of the night on Hank Williams III’s tour bus, he fed me my first alcoholic drink as an adult at a VIP party we snuck into at the Phoenix Hotel in San Francisco, and even when he wasn’t getting into trouble, he was always smiling like he was.

He was a true roughneck, and a pioneer of BMX street riding and style. Mike was as caring and loyal as he was tough, and is still mourned by many, but forgotten by none.
_________________________________________________________
Below are two FBM videos featuring Mike. The top one is one of my favorites ever, and captured Mike, myself, and many of our friends during one of the best times ever in BMX. The bottom one is my favorite video part of Mike’s, to one of my favorite songs ever.

Live Fast Die. from FBM BMX on Vimeo.


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Posted: April 13th, 2016
at 8:52am by Wolf Brigade


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physical. 04/12/16

Bench press:

1 x 5 @ 85% of 2RM
3 x 5 @ 75%
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

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

Then:

10 Turkish Get-up @ 50-60% of 1RM
20 Kettlebell clean + push press (As heavy as possible for 5 x 2L, 2R)
30 1-arm kettlebell swing (As heavy as possible for 3 x 5L, 5R)
40 Hollow rock
1 minute rest
30 Hollow rock
:30 sec. rest
20 Hollow rock
:30 sec. rest
10 Hollow rock

Be patient with Turkish Get-up, and violent with clean + press and swing; The pace may change, but the details remain. If hollow rock unravels, adjust to :05 sec. hold per remaining rep.

And then, for max total calories:

1 minute Airdyne sprint
1 minute rest
:30 sec. Airdyne sprint
:30 sec. rest
:15 sec. Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Keep pedals moving slowly during rest period. Goal is matching output from previous outing in the first minute; Matching effort should go without saying.

And finally, “Time under tension”:

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

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

1118001947Everyone’s “damn” may look a little bit different, but when the chips fall, so to speak, what you put in your body should fuel your goals- not derail them.


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Posted: April 12th, 2016
at 6:47pm by Wolf Brigade


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physical. 04/11/16

Back squat:

5 x 5 @ 75-80% of 2RM

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

Then:

10L Single kettlebell back squat (All @ 25-30% of back squat 2RM*)
:20 sec. rest
10R Single kettlebell back squat
:20 sec. rest
5L Single kettlebell back squat
:20 sec. rest
5R Single kettlebell back squat

Position and range of motion govern weight- if designated weight causes a break in either, make as minor an adjustment as possible and continue safely.

Kettlebell back squat: Kettlebells sit firmly on top of shoulders, bottoms-down and locked into place, with hands attached to the head throughout. Hands stay attached to head at all times while transitioning in and out of front rack position.

And then:

100 Kettlebell swing @ 35lb. W, 55lb. M
50 Push-up

Sets may be completed as follows:

– Uninterrupted (100 then 50)
– 75 Kettlebell swing + 35 Push-up, then 25 Kettlebell swing + 15 Push-up
– 50 Kettlebell swing + 25 Push-up x 2

If needed, rest is short and specific (3-5 breaths). Scale push-up to ability (up or down).

And finally, “Time under tension”:

Max-duration hold in standing back rack @ weight used above

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

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

Thought Crime.One simple sticker can serve as an introduction, a reminder, an eye-opener, a thought-provoker… Put them in places that are important to you, or somewhere that might be important to someone else…


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Posted: April 11th, 2016
at 7:08pm by Wolf Brigade


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mental.

When engaged in the process of real learning, and honest pursuit of progress, implement should be an afterthought.

I was recently told by a trainer at a gym I used to be a part of that “Kettlebells just aren’t sexy… “.

What he meant was that in the often dysfunctional visual vernacular that CrossFit has manufactured, they aren’t as flashy or dramatic as Olympic lifts, and therefore are due less attention when constructing functional, brutal, capable athletes.

I happen to disagree.

Barbell.

I couldn’t care less about the appearance differences between kettlebells and barbells, or the difference in maximum attainable poundage, or “digestibility” for the sheepish masses. What I couldn’t care more about is having at my disposal, and in both my physical and instructional toolbox, the ability to train someone to the absolute best of my abilities and to the absolute limits of theirs- An always challenging task that certainly takes more than one ingredient.

It is both my opinion and long-term experience that if you are not as proficient at teaching kettlebell lifting (progressive, detailed kettlebell lifting- not simply crappy, quad-dominant not-really-overhead “kettlebell swings”) as you are at teaching with a barbell, then you are under-providing for your generalist trainees/ athletes. This is especially true of those with positional restrictions, injuries/ injury recovery, special needs, or any sort of unilateral imbalance (spoiler alert: that includes everyone at some point in their athletic development/ career).

Simple tools.

Is being able to walk into a training room and expertly wield any implement available to you “sexy”? Is developing the subtle strength, power, and coordination elements of your skill set in unique and challenging ways “not sexy”?

Don’t ignore or under-value an entire wildly useful modality simply because Glassman didn’t like Pavel when CrossFit began. Our pound-for-pound strongest athletes got that way through addressing details by any means necessary, and achieving balance by identifying imbalance- not just grabbing what’s handy and hoping for the best.

If you are any sort of mixed-modality trainer or coach and you are not detailed, specific, and proficient in performing and teaching kettlebell lifting, you’re asleep at the wheel, and your athletes could be performing better; Even the ones at the top, and definitely those still on their way up.

Mace Good Morning Pieces of a puzzle.


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Posted: April 10th, 2016
at 7:36pm by Wolf Brigade


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physical. 04/09/16

9 rounds of the following kettlebell complex:

7 Deadlift
5 High pull
3 Full-range high pull
(Up to) 1 minute rest

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

Then, on a 3- minute descending clock, perform:

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

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

And then, “Time under tension”:

Double kettlebell rack hold @ 1/3 BW + 100 yd. Farmer carry (minimum) @ 3/4 BW

Rack hold: Attempt to hold weight for minimum :30 sec. intervals, and accumulate at least two total minutes. Farmer carry: Attempt to rest in no less than 20 yd. intervals, if needed at all. Both: Stand strong and organized- tension helps build strength, provided we stay engaged in the process


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Posted: April 9th, 2016
at 11:55am by Wolf Brigade


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physical. 04/08/16

5 rounds of:

7L, 7R 1-arm kettlebell row @ as heavy as possible in each
5 Push-up (Scaled to ability in each round)
3 V-up (Each rep = 3/1000 hold @ top and bottom)
:30 sec. rest

Heaviest uninterrupted 7-rep governs kettlebell row weight- adjust by round as needed. Scale push-up to ability in each round; Advanced suggestions include: Plyometric, Hindu, rings. “Scale to ability” means both increasing and/ or decreasing difficulty as appropriate.

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

Extended-arm mace hold
(Alternating with)
Mace 360

Keep effort high and pace strong, and attempt to match mace 360 output in all four rounds. Weight is self-scaled and challenging (recommended @ 10kg. W, 12kg. M).

And then, “Time under tension”:

Plank hold (Organized top of push-up) + 50 Kettlebell kayak @ 25lb. W, 35lb. M

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

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

Death.More important every day.


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Posted: April 8th, 2016
at 6:14pm by Wolf Brigade


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physical. 04/07/16

50/50 Kettlebell strict press:

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

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

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

Then, 15 minutes of:

5 Ab wheel roll-outs (Or 10 excellent V-up)
5 Straight jump @ 25lb. W, 35lb. M
50 Jumping jack
50 Mountain climber

Count rounds and completed partials (Ex. 7 rounds + 5 Ab wheel= 7.1). If position breaks, even once, in Ab wheel roll-out, adjust to V-up and continue safely. If weight forces position break in jump, make an immediate adjustment.

And then, “Time under tension”:

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

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

Lexis. Box jumpLexis. Box jump test.


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Posted: April 7th, 2016
at 6:21pm by Wolf Brigade


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physical. 04/06/16

Deadlift:

7 x 5 @ (up to) 75% of 2RM
1 x 15 @ 60%

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

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

Then:

10 Sprint start + broad jump (Sprint start 20 yd + broad jump back to start = 1 rep)

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 begin broad jump back to start.

And then, “Time under tension”:

Banded hinge

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

Group. Partner dragIn here, conditioning is a sprint, not a jog…


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Posted: April 6th, 2016
at 7:17pm by Wolf Brigade


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physical. 04/05/16

Goblet squat:

3 x 10 @ (up to) 1/2 BW
3 x 5 @ as heavy as possible in each
1 x 15 @ 1/2 of heaviest lift from above

Rest as needed between sets, and demand full, organized range of motion in each rep. If designated weight creates compromised position, adjust as needed and continue safely. Conversely, if 1/2 BW is not a challenging weight for a 10-rep set, today, scale lift by extending arms away from your body while maintaining strong, upright posture.

Today: Follow each Goblet squat set with 10 underhand bodyweight row.

Then:

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

Box step
1-arm kettlebell swing
Dip
Jumprope (Add a “0” to each set)
(Up to) 1 minute rest

Weight for box step is suggested at minimum 1/2 BW, and weight for kettlebell swing is suggested at minimum 1/3 BW; Scale to ability as needed, and immediately if position breaks.

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.

And then, “Time under tension”:

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

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

Jill. Front squatJill. Front squat.


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Posted: April 5th, 2016
at 6:50pm by Wolf Brigade


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physical. 04/04/16

Push press:

3 x 5 (up to) 80% of 2RM
2 x 10 @ 50-60%

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

Then:

4 Turkish Get-up @ as heavy as possible (2 x 1L, 1R)
6 Turkish Get-up @ 60-70% of heaviest above (3 x 1L, 1R)

Rest any time during the sets, and add a 2/1000 pause to any transition point that you are struggling with.

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

Airdyne @ 100%
(Alternating with)
Push-up (Scaled to ability for quality, fluid reps)

Note calories/ count reps in all rounds (4 of each movement)– keep effort high and pace strong, and attempt to match throughout. Today, efficient transitions between movements will make or break the drill.

And finally, “Time under tension”:

Max-duration bar hang + 100 Abmat sit-up

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

Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

Holds.The non-glamorous building of strength and will.


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Posted: April 4th, 2016
at 7:11pm by Wolf Brigade


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physical. 04/02/16

12 Turkish Get-up @ (up to) 1/2 BW

Scale weight to ability for 1L, 1R, and rest as needed between reps. Position governs weight- anything other than a straight, strong lock-out is more of a liability than a poorly completed rep is worth.

Then:

6 Sled drag @ BW
6 Sled pull @ BW
24 Kettlebell snatch (2 x 6L, 6R)
48 1-arm kettlebell swing (Alternate arms as desired)
24 Rocking chair sandwich
(To floor, 5 hollow rock, back to standing in organized manner = 1 rep)

48 Goblet squat @ 35lb. W, 55lb. M

”Drag” = forward, and “Pull” = backward. Position, mechanics, composure, pace- in that order- will be what keep this drill together. Challenge yourself to move expertly through fatigue.

Kettlebell snatch and 1-arm swing weight are scaled to ability, and challenging.

And then, “Time under tension”:

Hollow hold/ rock + 50 Superman rock

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

Greg. Mace.Greg. Mace.


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Posted: April 2nd, 2016
at 11:52am by Wolf Brigade


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physical. 04/01/16

2 aggressive rounds of:

1 minute extended-arm mace hold
1 minute mace front pendulum
1 minute hand-to-hand tire smash
1 minute battle rope
:20 sec. rest

Weights for hold, pendulum, and tire smash are self-scaled and challenging- test yourself, and also choose weights that allow for uninterrupted/ nearly uninterrupted sets. If rest is needed before the end of each round, keep it short and specific (3 breaths or less). Hustle in transitions between movements; Dawdling by any member of the group equals extra minutes for all members of the group.

And then, “Time under tension”:

Banded hinge + 50 Kettlebell kayak @ 25lb. W, 35lb. M

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

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

Group therapy.Group therapy.


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Posted: April 1st, 2016
at 6:08pm by Wolf Brigade


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mental.

Our long-time member and friend Vincent Serravello interviewed Greg Walsh a few years ago, and used the answers as part of his spoken intro to the outstanding independent film China Heavyweight, which played as part of the Rochester Labor Film series.

Here are the questions and answers:

I. I once heard you describe your work as something like, “watching peoples’ hips all day long.” Isn’t it mentally and physically exhausting to have to give so much intense observation?
(Obviously, I left unsaid the most important part of the issue: “watching,” like all other aspects of training is an art.)

It is easy to overlook how challenging it can be at times simply because of how fulfilling it can be when things go right- If your observations succeed in helping people make good adjustments and subsequent progress, it is always time well spent.

It’s the snake eating its tail- the more you watch, and practice, and strive to develop expertise- no matter how much time and energy it may take- the more rewarding the results. It’s always felt like that funny aphorism “The harder I work, the luckier I get…”.

II. Trainers demonstrate proper form and movement. Are there any obstacles in getting fighters to observe and carry out your demonstrations correctly? If so, how do you deal with these obstacles?

Obstacles come up when training almost anyone- especially those in combat sports. A term I use both jokingly and seriously is “Self-correcting”– getting punched or kicked or choked due to not executing something we learned and drilled in training will elicit form or technique adjustments much more effectively than words or demonstration- no matter how talented the trainer.

Consequences in combat sports are paid in far different ways than in fitness- There is no immediate physical repercussion to doing a few poor reps of push-up.

A slightly more specific answer to your question is: If you are both patient and knowledgeable enough to correct a movement pattern, form error, or technique flaw in a willing athlete it will show up in the “final product”, which is the athlete’s performance OUT of the gym.

Once an athlete or fighter sees the actualization of things you’ve tried to help them with, it will influence both their progress and the progress of those that look up to them. Working as hard as you can to make every single person you train as good as they can be pays dividends as each newer person enters the training room. Before long you have a group of living examples of the expertise you have worked so hard to gain and pass on.

III. Some trainers (or maybe all?) practice important elements in training, like proper nutrition, lifestyle and mental attitude, in their own lives, outside of the gym; they live the life they train. It seems to be common sense; does it work? Isn’t it stressful at times for trainers on this path to stay on it?

Many trainers do not practice what they preach, but in my experience, all the really good ones do/ have. If being both an athlete and an excellent trainer are things that someone truly loves and sees value in, adding those levels of discipline and focus to their own lives feels natural. Everything needs a healthy balance- even discipline. Since as a trainer you are often looked to in helping to define that balance, acknowledging and being forthright about your own shortcomings or missteps is something that many are hesitant to do, but also something that instills trust and confidence in those that you are training.

NO ONE is perfect, or infallible, and pretending otherwise only succeeds in developing unhealthy egos and expectations. As a trainer and an “expert”, you want to be an attainable product- if you make yourself seem too much larger than life, even your best students may stop striving to catch you. If you are a selfless coach, and not simply interested in being the king of your gym, you WANT them to reach (and exceed) your level.

IV. What would you say are the one or two best features of the work of training fighters? And/or, what’s the least attractive aspect?

Fighting is this primal, intuitive and cerebral, dangerous, technical and wild at the same time, thing… Helping someone succeed at something with so many moving pieces and that requires SO much work to gain expertise in is incredibly humbling and rewarding. People often refer to fighting as a chess match- though that is a great strategic comparison, NOTHING can compare with fighting when it comes to the one-on-one application of strategy under stress.

It is a constantly evolving game, both from a trainer and a fighter perspective, and having the opportunity to put that hard-earned knowledge and expertise into motion from either end is a real privilege. The emotional toll of a fighter not performing up to their abilities can be tough to deal with- both as a competitor and a coach.

It takes a strong will to persevere in combat sports after getting your ass kicked, and the samurai-type mindset of “win or lose, learn from both, try as hard as you can no matter what” needs to be demonstrated and reinforced by a trainer at all times. If instilled thoroughly, that mindset will stay with them throughout their daily lives, and will make them stronger people as well as athletes; That is really the crowning achievement.

Cory, Greg.Practice makes… the need for more practice.


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Posted: March 31st, 2016
at 9:30pm by Wolf Brigade


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physical. 03/31/16

Kettlebell “Short swing”:

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

Rest up to 1 minute between sets. Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

Then, on a 3- minute descending clock and with a 100-calorie Airdyne penalty for non-completion, perform:

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

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

And then, “Time under tension”:

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

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

Wall #1(Mural, 2008). When foundation and direction are sound, evolution does not need to mean re-invention; We’ve progressed, but not changed.


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Posted: March 31st, 2016
at 6:47pm by Wolf Brigade


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physical. 03/30/16

Pendlay row:

10 x 2 @ as heavy as possible in each

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

Then, 4 rounds of:

6L, 6R 1-arm kettlebell row
12 Burpee
(Up to) :20 sec. rest

1-arm kettlebell row: Today, weight decreases one interval each round- round 1 starts as heavy as possible for 6 uninterrupted reps each side, and then moves down in each remaining round (Ex. Round 1: 88lb., Round 2: 79lb. Round 3: 70lb., Round 4: 62lb.).
Burpee: Today, perform any burpee variation you choose, and alternate by round as desired. Suggestions include: Burpee broad jump, Surf burpee, lateral burpee, burpee box jump.
Rest: Today, output dictates duration of rest. Heavier weight, vicious pace = more rest. Lighter weight, less vicious pace = much less. Earn the added rest.

And then, “Time under tension”:

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

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

Wayne. Pull-up.Wayne. Pull-up.


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Posted: March 30th, 2016
at 7:10pm by Wolf Brigade


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physical. 03/29/16

Power clean:

3 x 7 @ 65-70% of 2RM

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

Then:

1-arm kettlebell clean:

2 x 7L, 7R @ (up to) 50% of power clean 2RM
5 x 1L, 1R @ 50+% of power clean 2RM

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

And then, for max calories:

One minute Airdyne sprint

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

And finally, “Time under tension”:

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

Immediately followed by:

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

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

Nick, Heather. Learning the kettlebell pressNick, Heather. Learning the kettlebell press.


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Posted: March 29th, 2016
at 6:37pm by Wolf Brigade


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physical. 03/28/16

Back squat:

1 x 5 @ 50% of 2RM
1 x 5 @ 75%
5 x 2 @ (up to) 90+ of 2RM
1 x 10 @ 50%

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

Then:

Pull-up:

15 x 2 @ as challenging as possible in each set

Perform 30 total reps of the most challenging variation possible, only scaling the movement when completion of 2 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement in at least a few sets.

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

And then, “Time under tension”:

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

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If time has reached two minutes in last several attempts, add 15lb. bumper plate for women, and 25lb. bumper plate for men. Place plate across lower back starting at top of tailbone.

Squat.Worth revisiting from time to time. Anatoly Pisarenko. Squat.


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Posted: March 28th, 2016
at 7:12pm by Wolf Brigade


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physical. 03/26/16

Bench press:

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

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

Then:

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 and note total reps completed in 3:28

And then:

25 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)
50 Walking lunge (with same kettlebell- any position you choose)
100 Walking lunge (unweighted)

Airdyne: Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.
Lunge: Switch carry position in sets of no less than 10 reps.

And finally:

50 Abmat sit-up @ 1/4 BW

Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top.

Benchmark- Suicidal Tendencies (2)


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Posted: March 26th, 2016
at 11:49am by Wolf Brigade


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physical. 03/25/16

Positional and mechanical improvement:

“Odd Lifts”

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

and

“Wolf Brigade Originals”

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

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

Then:

50 Mace front pendulum @ as heavy as possible

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

And then, 3 rounds of:

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

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

And finally, “Time under tension”:

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

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

Ashley. Band crawlLet’s call it foreshadowing…


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Posted: March 25th, 2016
at 5:59pm by Wolf Brigade


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physical. 03/24/16

200 yd. Farmer carry @ (minimum) bodyweight

Take short rest as needed in 20 yd. intervals. If posture breaks or a minimum of 10 yd. becomes impossible, adjust weight and continue. Stand up tall and strong, and walk like you mean it.

Then:

25 Kettlebell “Short swing” @ 1/2 BW
50 Kettlebell “Short swing” @ (up to) 1/3 BW
50 Medicine ball throw (Wall or partner- 10/12lb. W, 15/ 20lb. M)
25 Burpee

Take short rest (3-5 breaths) in sets of no less than 10 reps in any movement. Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

There is no rest during medicine ball throw and/ or burpee.

And then, “Time under tension”:

Hollow hold/ rock + 50 Superman rock

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

Tom. Utah.Tom. Utah.


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Posted: March 24th, 2016
at 6:55pm by Wolf Brigade


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physical. 03/23/16

Deadlift:

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

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

Then:

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

1 x 12 @ 25% of back squat 2RM
1 x 8 @ 30%
1 x 6 @ 35% +
1 x 4 @ as heavy as possible

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

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

And then, “Time under tension”:

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

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

Reminders.“I have begun this diary as a safeguard, a control against a suicidal impulse to declare myself openly. I am writing it in a corner of my room, out of the range of the tele-screen. But what I write here and whether I go on with this will make no difference. I have committed the essential crime by thinking of a diary. Thoughtcrime is death.”George Orwell, 1984


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Posted: March 23rd, 2016
at 6:57pm by Wolf Brigade


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physical. 03/22/16

Press:

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

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

Rest up to 1 minute, then:

1 max rep set push-up
1 minute rest
1/2 of max rep set push-up

Stay mindful of position and mechanics throughout. Rest as needed/ desired in the pike or plank position to extend set.

And then, as quickly as possible:

10 Sprint start
50 Jumping pull-up
50 Kettlebell kayak
@ 25lb. W/ 35lb. M
150 High-knee jumprope

Focus breathing, move and transition efficiently, and take no rest.

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 resume work.

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

And then, “Time under tension”:

Max-duration bar hang

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

Cait. Broad jump.Cait. Broad jump.


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Posted: March 22nd, 2016
at 6:17pm by Wolf Brigade


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physical. 03/21/16

Pendlay row:

5 x 3 @ 85-90% of 2RM
1 x 10 @ 70%
2 x 5 @ 60%

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

Then:

Max-effort broad jump

From a stationary start, jump as far as possible, measure, and attempt to match the distance a minimum of 10 times. Rest up to :20 sec. between attempts.

And then, 10 aggressive minutes of:

:20 sec. Airdyne @ 75% of max RPM
“Prison” Abmat sit-up (Start at 5 reps, increase in 5-rep increments each set)

Score is simply the highest number reached in Abmat sit-up round. Output may change as fatigue sets, but effort should not. Observed drop in effort = Additional 2 minutes for the group.

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. If proper position becomes unsustainable, adjust to regular Abmat sit-up.

And finally, “Time under tension”:

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

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

Strategy.“The essence of strategy is choosing what not to do.”
Michael E. Porter


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Posted: March 21st, 2016
at 7:20pm by Wolf Brigade


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physical. 03/19/16

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 1 minute 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 Promise6:07 (Wisdom in Chains“Class War”)

40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm

Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.

And then, 6 minutes of:

4 Push-up (Scaled to ability as needed)
4 V-up
:20 sec. rest

Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.

*”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: March 19th, 2016
at 11:26am by Wolf Brigade


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physical. 03/18/16

6 rounds of:

6 Hang power clean @ (up to) 70% of power clean 2RM
12 Mace 360 (Scaled to ability in each round)
12 Bodyweight row
(Up to) 1 minute rest

Focus on position, power, and execution in all movements- if designated weight breaks position or causes interruption in hang power clean sets, adjust weight and continue. If more rest is needed in order to perform next set to full ability, take it.

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, “Time under tension”:

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

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

Hang power clean.Scientific-quality step-by-step diagram of the hang power clean.


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Posted: March 18th, 2016
at 6:37pm by Wolf Brigade


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physical. 03/17/16

Positional and mechanical improvement:

Single and double kettlebell lifts

All skill levels: Clean from floor, clean from swing, front squat, back squat, push press, Turkish Get-up

Advanced: Clean/ swing clean + front squat, clean/ swing clean + push press, snatch (from swing and floor)

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

Then, 5 rounds of:

5 Kettlebell clean (Left)
3 Kettlebell snatch* (From floor- left)
5 Kettlebell clean (Right)
3 Kettlebell snatch (From floor- right)
(Minimum) 1 minute rest

Rest as needed after completing each round (left + right). Adjust weight by round as needed- each set should be challenging and uninterrupted.

And finally, “Time under tension”:

Farmer hold @ 2 x heaviest weight used above (Ex. 70lb. clean + snatch = 140lb. Farmer hold)

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

*If kettlebell snatch from floor is not yet in your toolbox, or does not allow for appropriate weight to be lifted to maximize designated rep scheme, adjust to kettlebell full-range high pull.

Skill work.Kettlebell skill work, under watchful eyes.


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Posted: March 17th, 2016
at 6:11pm by Wolf Brigade


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physical. 03/16/16

Back squat:

5 x 3 @ (up to) 85% of 2RM
1 x 10 @ 70%
2 x 5 @ 60%

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

Then, 5 rounds of:

10 Box jump
100 Jumprope
10 Reverse lunge box jump
50 Jumprope
50 revolutions Airdyne
(Arms only)

There is no designated rest in this piece- recover breathing during quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Box height for standard and reverse lunge jump are scaled to ability, and challenging. Adjust by round as needed.

And then, “Time under tension”:

Max-duration hold in standing back rack @ 60% weight used above + 50 “Prison” Abmat sit-up

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

Plank2.There’s a time to move, and a time to sit still…


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Posted: March 16th, 2016
at 6:51pm by Wolf Brigade


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physical. 03/15/16

Kettlebell clean + push press/ push jerk:

Using warm-up sets of no more than 2-3 reps per arm, and keeping total number of lifst under 30 (15L, 15R) climb to and find your 1RM clean + push press/ push jerk. Controlled, organized lock-out constitutes a completed rep, and as always, position and execution govern weight. Position considered, goal is matching weights on both sides.

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 then, with a partner, 2 aggressive rounds of:

Partner drag: 4 trips “Leader” + 4 trips “Follower” @ 20 yd. each
40 Abmat sit-up (each) @ 10lb. W, 15lb. M (Use bumper plate)
(Up to) 1 minute rest

8 total trips (4 leader + 4 follower) + 40 sit-up (each) = 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.
Abmat sit-up: Today, weight is locked out in front throughout each rep- hands at chest level, arms straight. Concept: As you sit up, pull your shoulders down. Goal is rock-solid upper body position, forcing the guts to do all the work.

And finally, “Time under tension”:

Unweighted hinge + 50 Kettlebell kayak @ 25lb. W, 35lb. M

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

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

Trish. AirdyneTrish. Airdyne (2009).


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Posted: March 15th, 2016
at 6:25pm by Wolf Brigade


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physical. 03/14/16

Bench press:

5 x 3 @ (up to) 85% of 2RM
1 x 9 @ 70%
3 x 5 @ 60%

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

Then:

Kettlebell “Short Swing”*:

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

And then:

Pull-up/ Chin-up/ Mixed grip:

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

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

And finally, “Time under tension”:

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

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

*”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.

Sal. Weighted pull-up.Sal. Weighted pull-up.


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Posted: March 14th, 2016
at 7:11pm by Wolf Brigade


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physical. 03/12/16

Walking lunge:

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

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

Then:

50 Pull-up (Any anchor, any variation, minimum 5-rep sets)
100 calories Airdyne (Minimum 10-calorie interval)
200 Kettlebell swing (Any weight, any variation, minimum 20-rep sets)

Intersperse movements as desired today, while staying in the designated sets/ intervals. “Interspersing” does not mean wandering around aimlessly and casually between sets- move from one to the other like you have somewhere to be.

And then, 10 reps of:

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

Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than :20 sec. between each rep.


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Posted: March 12th, 2016
at 12:57pm by Wolf Brigade


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physical. 03/11/16

12 Turkish Get-up @ 60-70% of 1RM (2 x 3L, 3R)

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

Then, aggressively:

20 Kettlebell swing clean + push press (2 x 5L, 5R)
100 Tire smash (Any variation)
20 Inchworm

If needed at all, rest is taken between push press and tire smash; Today, weights for both are self-scaled and challenging.

Note: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.

And then, “Time under tension”:

Hollow hold/ rock + 50 Superman rock

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

Mat. Tire smash (2010).Mat. Tire smash (2010).


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Posted: March 11th, 2016
at 7:18pm by Wolf Brigade


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physical. 03/10/16

Positional and mechanical improvement:

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

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

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

Then:

Power clean:

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

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

And then, for max calories:

One minute Airdyne sprint

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

And finally, “Time under tension”:

Unweighted hinge + 50 Kettlebell kayak @ 25lb. W, 35lb. M

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

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

Power cleanScience.


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Posted: March 10th, 2016
at 7:38pm by Wolf Brigade


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physical. 03/09/16

Front squat:

3 x 5 @ 75-80% of 2RM
1 x 10 @ (up to) 60%

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

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

And then, immediately:

18 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)

Medicine ball remains in-hand but touches the ground at the end of each sprint.

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up) + 50 V-up

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

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


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Posted: March 9th, 2016
at 8:17pm by Wolf Brigade


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physical. 03/08/16

Push press:

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

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

Then:

50/50 Kettlebell strict press:

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

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

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

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

Battle rope

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

And finally, “Time under tension”:

Max-duration bar hang + 50 “Prison” Abmat sit-up

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

Swing vs. RowGroup. 1-arm kettlebell swing vs. 3/1000 bodyweight row.


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Posted: March 8th, 2016
at 7:24pm by Wolf Brigade


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physical. 03/07/16

Deadlift:

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

Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.

Then:

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

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

Then, as quickly as possible, 2 rounds of:

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

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

And finally, “Time under tension”:

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

Lift and hold in strong, organized deadlift top position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). Today, perform 4 sets of :15 sec. each. If sets break, reset quickly and accumulate one total minute. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Andrei. DeadliftAndrei. Deadlift.


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Posted: March 7th, 2016
at 8:08pm by Wolf Brigade


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physical. 03/05/16

10 Back squat @ 75% of 2RM
10 Dumbbell box jump @ 1/4 BW +
1 minute rest
8 Back squat
@ 60% of 2RM
8 Dumbbell box jump @ 1/4 BW +
1 minute rest
6 Back squat
@ 50% of 2RM
6 Dumbbell box jump @ 1/4 BW –
1 minute rest
4 Back squat
@ 50% of 2RM
4 Dumbbell box jump @ 1/4 BW –
1 minute rest

Position and range of motion governs weight in both movements- scale percentages to ability as needed. Sets should be challenging but uninterrupted. First two box jump sets are performed at or above 1/4 bodyweight, and last two are performed at or under.

Then, 6 rounds of:

4L, 4R Kettlebell snatch @ as heavy as possible in each round
8 Walking lunge @ same
:20 sec. rest

Start as ambitiously as position and execution allow in kettlebell snatch, and adjust weight by round as needed. Kettlebell may be carried in any organized manner you choose in lunge.

And then, as quickly as possible:

20 calories Airdyne
40 V-up (If v-up position breaks, adjust to hollow hold @ 5 sec. per remaining rep)
60 Walking lunge
80 Jumprope

Move with quality and intent, and attempt no rest. If it is needed, keep it to 3 breaths or less (not to exceed :15 sec.)

Dave. Box jump ladderDave. Box jump ladder.


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Posted: March 5th, 2016
at 1:10pm by Wolf Brigade


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physical. 03/04/16

10 rounds of:

:20 sec. extended-arm mace hold
10 Mace 360/ Kettlebell halo
5 calories Airdyne

Weight for hold and 360 are the same today- self-scaled, challenging, and uninterrupted. If needed, kettlebell halo is performed at up to 1/4 BW. Airdyne calories are a vicious sprint in each and every round.

There is no designated rest- take as little as possible, and recover breathing during hold.

And then, 5 rounds of:

2 reps Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
10 Underhand bodyweight row

Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than :10 sec. between each rep.

And then, “Time under tension”:

Hollow hold/ rock

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

Plank.Moving through something en route to something else is often not enough immersion to teach an adequate lesson; Sometimes we need to bathe in it in order to absorb it.


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Posted: March 4th, 2016
at 7:20pm by Wolf Brigade


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physical. 03/03/16

Positional and mechanical improvement:

Rotational/ lateral movement drills, lifts, and swings

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

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

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

Then, as quickly as possible:

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

Minimal rest, strong focus on position and power. As always, utilize “relative tension” when moving the mace- establish and stabilize positioning, and then let momentum do its work.

And then, 4 rounds of:

20 Kettlebell Figure-8 @ 1/4 BW
20 Medicine ball throw (Wall- 12lb. W, 16lb. M)
:20 sec. rest

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

And finally, “Time under tension”:

Unweighted hinge

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

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


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Posted: March 3rd, 2016
at 8:00pm by Wolf Brigade


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physical. 03/02/16

Power clean:

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

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

Then, 5 rounds of:

2L 1-arm kettlebell clean + push press
(Up to) :20 sec. rest
2R 1-arm kettlebell clean + push press
1 minute rest

Start as heavy as possible and adjust weight by round as needed; Sets should be challenging, uninterrupted, and governed by strong, organized lock-outs. Today: :20 sec. rest between arms is recommended, but not mandatory.

And then, 5 aggressive minutes of:

75 Jumprope
5 Straight jump
5 Push-up

Keep jump and push-up organized and quick, and hustle in transitions between movements: Dawdling by any member of the group equals extra minutes for all members of the group. There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.

And finally, “Time under tension”:

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

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

greg.hanging“Success seems to be largely a matter of hanging on after others have let go.”William Feather


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Posted: March 2nd, 2016
at 8:08pm by Wolf Brigade


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physical. 03/01/16

Goblet squat:

9, 7, 5, 3- 3- 3+

Rest as needed between sets. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Goal is challenging sets with sound positioning throughout. If possible, final set extends past 3 reps.

Then:

Benchmark

“Corpse Without a Soul” 6:58
(Mercyful Fate– “The Beginning”)

8 Kettlebell halo (35lb. W, 55lb. M- Change direction each rep)
8 Kettlebell full-range high pull @ same

Count rounds and half-rounds completed in 6:58. Today: Dry-run each movement with chosen weight- Once we start, it stays with us. If position breaks in either movement, remainder of time is spent holding the weight in a static position.

Note: If kettlebell is dropped or placed on the ground prior to expiration of time, workout ends and 100 burpees commence.

And then, 3 rounds of:

1 minute Airdyne (Arms only @ minimum 40% of max RPM)
1 minute Airdyne (Legs only- arms in “Prison” position @ minimum 60%)
:20 sec. @ 20%

And finally, “Time under tension”:

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

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

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


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Posted: March 1st, 2016
at 7:35pm by Wolf Brigade


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physical. 02/29/16

Pendlay row:

3 x 5 @ 75-80% of 2RM

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

Then, 3 rounds of:

10 Pendlay row @ (up to) 60% of 2RM
5L, 5R 1-arm kettlebell row @ as heavy as possible in each set
10 Burpee broad jump
(Up to) 2 minutes rest

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

And then, aggressively:

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

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

And finally, “Time under tension”:

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

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

Duality.


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Posted: February 29th, 2016
at 7:42pm by Wolf Brigade


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physical. 02/27/16

Power clean:

3 x 3 @ 75-80% of 2RM

1 minute rest between sets

2 x 5 @ 65%

:45 sec. rest between sets

1 x 10 @ 50%

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

Then, 5 minutes of the following kettlebell complex:

1 Kettlebell swing clean + front squat
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, aggressively:

5 Sled drag (20 yd. each @ 1/3 BW)

No rest is to be taken- if stops occur (outside of change of direction), each will incur 20 burpees and 10 calories Airdyne @ minimum 75% pace.

And finally, as quickly as possible:

50 Jumping pull-up
50 Abmat sit-up

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

Ralph. Mace shovel.Ralph. Practicing the mace shovel.


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Posted: February 27th, 2016
at 12:57pm by Wolf Brigade


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physical. 02/26/16

Mace 360:

4 x 6 @ as heavy as possible in each

Today, the goal is achievement of the heaviest possible 6-rep mace 360. Sets may be broken into 3L + 3R, or 3 x 1L, 1R- whichever creates better position. “Holster” the mace at the end of each rep (side of biceps and elbows attached to body). This both standardizes a start- and- end point to the movement, and helps ensure that over-straightening of the arm at the beginning doesn’t lead to misdirected reps.

Then, 6 rounds of:

6 5/1000 Mace shovel @ minimum 10kg. W, 12kg. M
6 Pull-up (Scaled to ability in each round)
20 Kettlebell kayak @ 25lb. W, 35lb. M
:20 sec. rest

Today: Each mace shovel includes a 5/1000 in the organized, locked-out, top position. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

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

And then, “Time under tension”:

Hollow hold/ rock

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

Lake Placid.Wolf Brigade. Lake Placid, NY.


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Posted: February 26th, 2016
at 7:20pm by Wolf Brigade


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physical. 02/25/16

Positional and mechanical improvement:

Barbell lifts

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

Advanced: Sumo deadlift, push jerk

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the positional details and execution of of each. Today, keep sets short and weight moderate (no more than 50-60% of 2RM, no more than 5 reps) and focus on set-up and reset in each lift. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then, 5 rounds of:

3 Push press/ Push jerk
7 Deadlift
1 minute rest

Today’s drill is performed with one bar. Position considered, weight starts and stays at 75-80% of push press 2RM. With this light/ moderate weight deadlift, the emphasis is on establishing and maintaining tension throughout the lift, and demanding a powerful stand-up in each rep.

And then, 7 rounds of:

7 Kettlebell “Short swing*” @ (up to) 1/2 BW
5 Inchworm
3 Breaths rest

Select a weight that allows for challenging but uninterrupted sets with excellent positioning and vicious power- once mechanics are sound, every rep of a heavy swing should be performed with confidence and violence. Keep rest to designated 3 breaths (not to exceed :15 sec.) in each round.

And finally, “Time under tension”:

Unweighted hinge

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

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

Vincent. Sled drag.Always pull your weight…


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Posted: February 25th, 2016
at 8:10pm by Wolf Brigade


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physical. 02/24/16

20 Back squat @ 60% of 2RM

Establish a strategy prior to beginning- if attempting an uninterrupted set, be extra mindful of position and range of motion- a break in either constitutes end of set. Focus on set-up and re-set in each rep.

Then:

1-arm kettlebell Thruster:

4 x 2L, 2R @ as heavy as possible in each

Rest as needed between sets. Position considered, each set/ each arm is to be performed as heavy as possible. When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

4 Turkish Get-up @ as heavy as possible (2 x 1L, 1R)
6 Turkish Get-up @ 60-70% of heaviest above (3 x 1L, 1R)

Rest any time during the sets, and add a 2/1000 pause to any transition point that you are struggling with.

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

Airdyne @ 100%

Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 20 RPM = 1 x :45 sec. bar hang completed at the end.

And then, “Time under tension”:

Max-duration hold in standing back rack @ weight used above

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

Ajiah. 1-arm kettlebell swing.Ajiah. 10-year old, 15lb. 1-arm kettlebell swing.


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Posted: February 24th, 2016
at 7:43pm by Wolf Brigade


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physical. 02/23/16

50 1-arm kettlebell swing (25L, 25R @ up to 1/3 BW)
50 Slam ball @ up to 1/4 BW

Position, power, and pace- focus on all three during each rep of this conditioning drill.

Then, immediately, 10 minutes of:

50 Jumprope
:20 sec. Airdyne @ minimum 65% of max RPM
5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)

Hustle in the transitions, limit rest, and manage breathing. Count and note rounds and completed partials as reference for next time.

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

And then, skill work:

Mace shovel
Mace 360

Addressing the set-up and mechanics of both movements, practice short sets at skill work weights, and increase as position and execution improve. Shovel: Be sure to lift in a leg- hip- arm last sequence, and start with hands no more than 24″ apart. 360: “Holster” the mace at the end of each rep- inside of biceps and elbows attached to body. This both standardizes a start- and- end point to the movement, and helps ensure that over-straightening of the arm does not lead to misdirected reps.

And finally, “Time under tension”:

Max-duration bar hang

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

Ashley.swingAshley. 32kg. kettlebell swing (2010).


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


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physical. 02/22/16

Bench press:

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

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

Then, as quickly as possible:

20 1-arm kettlebell row (2 x 5L, 5R @ up to 1/2 BW)
20 yd. push-up walk
20 Straight jump
20 calories Airdyne
200 Jumprope
:20 sec. rest
10 1-arm kettlebell row
(1 x 5L, 5R @ up to 1/2 BW)
10 yd. push-up walk
10 Straight jump
10 calories Airdyne
100 Jumprope

If needed, keep rest to three breaths or less (not to exceed :15 sec.). Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground push-up: 3 + 1 = 1.
Airdyne: Pace is vicious, and should be no less than 70% of max RPM.

And finally, “Time under tension”:

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

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

RemindersReminders (not suggestions).


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Posted: February 22nd, 2016
at 7:27pm by Wolf Brigade


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physical. 02/20/16

Benchmark

“Unsilent Death”13:54 (Nails Unsilent Deathfull album)

40 Tire smash @ 6lb. W, 10lb. M
400lb. M/ 300lb. W 1-arm ground-to-shoulder kettlebell lift* (Kettlebell clean or kettlebell deadlift + swing clean)
20 Kettlebell swing @ 1/4 BW
10 Medicine ball shuttle run** (20 yd. ea. @ 15lb. W, 20lb. M)

Count and note rounds and partials completed in 13:54.

There is no designated rest- if it is needed, keep it short and specific (3 breaths or less) and take it between lift and swing.

Then:

20 3/1000 Bodyweight row
100 yd. “Prison” walking lunge

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Note: Always err on the side of counting a long 4/1000, and not a short 2/1000.
“Prison” lunge simply features hands overlapping on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout- stepping forward does not mean leaning forward.

*Use as many safe, quality lifts as you need, but as few as you can, to reach designated weight in each round. If number isn’t exact, err on the side of over, never under (Ex. 400lb. = 420lb., not 395lb.).
**Medicine ball remains in-hand but touches the ground at the end of each sprint.

NAILS.Why benchmarks? Outside of application in a chosen field, conditioning output must be noted and repeated in training in order to measure progress. Our benchmarks are a repeatable, standardizable way to note improvement in positioning/ execution of movement, maintenance of composure during taxing work, and ability to apply learned skills in a “controlled chaos” environment.

We set them to songs/ records because it allows for the establishment of a theme and a tone for the day, it is a fun way to familiarize people that train with us with some of our favorite music, and makes for a simple and specific way for people to discuss a training piece amongst each other and compare notes. Additionally, the naming of a specific workout after a hero or someone that has given their all- either in service to our country or on a personal level- is honorable and admirable, while naming them after random women is, in our opinion, silly and questionable.


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Posted: February 20th, 2016
at 12:48pm by Wolf Brigade


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physical. 02/19/16

3 rounds of:

10 Mace shovel (5L, 5R @ as heavy as possible in each)
10 Mace 360 (5 x 1L, 1R @ as heavy as possible in each)
(Up to) 1 minute rest

Organized, aggressive movement, deliberate set-up and re-set in each rep, and power in the transitions should all be equal focuses while moving heavy maces. Start as ambitiously as position and execution allow, and adjust by round as needed.

Then, 5 aggressive rounds of:

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

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

And then, “Time under tension”:

Superman hold/ rock

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

Death Dealer.Sometimes all you can do is breathe deep and prepare for battle.


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Posted: February 19th, 2016
at 7:18pm by Wolf Brigade


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physical. 02/18/16

Positional and mechanical improvement:

Bodyweight movement- phase 1:

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

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

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

Phase 2: “Wolf Brigade Originals”

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

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

Then, as many rounds as possible in 6 minutes of:

2 Pull-up
2 3/1000 Bodyweight row
8 Jumping pull-up
:10 sec. rest

Regardless of scaling needs, insist on full range of motion in all reps. Attempt to work “In a phone booth”– strategize stations to minimize transition time between movements. Keep rest to the designated :10 sec. in each round. 2 + 2 + 8 = 1 round.

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

And then:

60 Extended-arm kettlebell Goblet squat @ (up to) 25lb. W, 35lb. M

Light weight plus extension of the arms is geared to fact-check position and demand stability- if chosen weight compromises either, adjust one interval down and continue safely. As in the kettlebell swing, and many other movements, arms are to be kept short and straight- locked out, while also being pulled back by pinching the shoulder blades together. While there is no designated rest, :20 sec. may be taken up to 3x during the 60 reps.

And finally, “Time under tension”:

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

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

Vincent. Power clean.Vincent. Practicing the power clean.


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Posted: February 18th, 2016
at 7:15pm by Wolf Brigade


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physical. 02/17/16

5 rounds of:

10 Bench press @ (up to) 60% of 2RM
5L, 5R 1-arm kettlebell row @ (up to) 50% of above
(Up to) 2 minutes rest

If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

Then:

50 calories Airdyne @ minimum 75% of max RPM
5 x 5L, 5R 1-arm kettlebell swing @ 1-arm kettlebell row weight
1 minute rest
500 Jumprope

When scheme is listed as “5 x 5L, 5R″, it always refers to “Sets” x “Reps”. Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Jumprope: If rest is needed, keep it short and specific, and take it in specific intervals (Ex. 200 reps, 5 breaths… )

And then, “Time under tension”:

Hollow hold / rock

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

Fog.“Ghosts could walk freely tonight, without fear of the disbelief of men; for this night was haunted, and it would be an insensitive man who did not know it.” John Steinbeck


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Posted: February 17th, 2016
at 8:44pm by Wolf Brigade


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physical. 02/16/16

Power clean:

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

Then:

10L, 10R Kettlebell push press/ push jerk
:20 sec. rest
5L, 5R Kettlebell push press/ push jerk
:20 sec. rest
5L, 5R Kettlebell push press/ push jerk
50 Band crawl
(Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)

Kettlebell weight is scaled to ability, and should pose a challenge in each set. Adjust (up or down) between sets as needed. Move expertly and powerfully in both presses and crawls- there is no value to casual, wiggly versions of either movement.

And finally, “Time under tension”:

Max-duration bar hang

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

ScalingjpgAlways work to the extent of your ability, and never feel limited by the current version of it; If we’re coming up short somewhere on the road to progress, make adjustments, not excuses.


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Posted: February 16th, 2016
at 7:25pm by Wolf Brigade


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physical. 02/15/16

Back squat:

5 x 5 @ 75-80% of 2RM

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

Then:

10L Single kettlebell back squat (All @ 25% of back squat 2RM*)
:20 sec. rest
10R Single kettlebell back squat
:20 sec. rest
5L Single kettlebell back squat
:20 sec. rest
5R Single kettlebell back squat

Position and range of motion govern weight- if designated weight causes a break in either, make as minor an adjustment as possible and continue safely.

And then:

100 Kettlebell swing @ 35lb. W, 55lb. M
50 Push-up

Sets may be completed as follows:

– Uninterrupted (100 then 50)
– 75 Kettlebell swing + 35 Push-up, then 25 Kettlebell swing + 15 Push-up
– 50 Kettlebell swing + 25 Push-up x 2

If needed, rest is short and specific (3-5 breaths). Scale push-up to ability (up or down).

And finally, “Time under tension”:

Max-duration hold in standing back rack @ weight used above

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

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

Roseanne. Kettlebell push press. .jpegRoseanne. Kettlebell push press (24kg./ 53lb.).


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Posted: February 15th, 2016
at 8:02pm by Wolf Brigade


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physical. 02/13/16

Pendlay row:

5 x 5 @ 75-80% of 2RM

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

Then, 5 rounds of:

1 Sled drag (20yd. @ 75% of heaviest)
20 yd. walking lunge
20 yd. broad jump

(Up to) 2 minutes rest

If selected sled drag weight requires more than one stop, adjust weight and continue. Especially as fatigue sets, keep lunges tall and tight, and broad jumps organized and aggressive in both launch and landing; There is no value, and plenty of risk, to lazy, casual versions of either movement.

And then, as quickly as possible:

50 V-up/ Hollow rock

Select the movement that you perform with the most expertise, and attempt to rest as little as possible. If both movements are in your toolbox, alternate between them as desired.

Cory, Lexis. Kickboxing.Group. Kickboxing.


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Posted: February 13th, 2016
at 1:34pm by Wolf Brigade


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physical. 02/12/16

3 rounds of:

10 Mace shovel @ as heavy as possible in each round (5L, 5R)
10 Kettlebell halo @ minimum 1/4 BW
10 Chin-up (Scaled to ability in each round)
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)

Weight listed for kettlebell halo is minimum- If it does not pose a significant challenge for today’s rep scheme, adjust accordingly.

Then: 

50 Mace 360 @ 10kg. W, 12kg. M

Position governs weight- attempt to use a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely.

And then, 2 rounds of:

25 Mace shovel (Left side- round 1. Right side- round 2.)
25 Medicine ball throw (Wall- Left side- round 1. Right side- round 2.)

As noted- 25 reps are completed on one side, followed by an immediate transition to the next movement and then a side-switch for round 2. Mace shovel and medicine ball weight are scaled to ability, governed by position and power, and challenging.

And finally, “Time under tension”:

Superman hold/ rock

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

Nick. Sandbag shoulder.Nick. Sandbag shoulder (118lb.).

 


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Posted: February 12th, 2016
at 7:15pm by Wolf Brigade


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physical. 02/11/16

Using no more than 3 attempts, find:

Max RPM Airdyne

If you can sustain the pace for more than a 3/1000, it isn’t your max RPM; If you do not want to climb directly off the Airdyne and punch someone in the face, it is also not your max RPM.

Then, as quickly as possible, 10 rounds of:

50 Jumprope
:20 sec. Airdyne @ 65% of max RPM*
10 Slam ball @ 1/4 BW or Sandbag shoulder @ 1/2 BW
:20 sec. rest

Move expertly and aggressively, and maximize rest through mindful breathing and focus on what’s next- focus and composure will help mitigate fatigue. *Dropping below 65% = 10 burpee and 10 front roll each.

And then, “Time under tension”:

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

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

Cory. Mace swing.Cory. Mace swing.


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Posted: February 11th, 2016
at 7:24pm by Wolf Brigade


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physical. 02/10/16

Press:

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

Then, 3 rounds of:

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

(Up to) 2 minutes rest

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

Then, 3 rounds of:

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

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

And then, “Time under tension”:

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

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

Enson.Blood can pour from the soul in the same way it can from the skin. Working to avoid spilling it is misguided self-limitation, and just the same as attempting to avoid the burning of true exertion; When it comes, it comes. When it happens, it happens. Skin heals, and souls strengthen, and neither are given the chance to do so without first being cut open.


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Posted: February 10th, 2016
at 8:24pm by Wolf Brigade


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physical. 02/09/16

Positional and mechanical improvement:

Single and double kettlebell lifts

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

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

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

Then:

1-arm kettlebell clean + 3/1000 hold in rack + 2 Front squat:

2 x 3L, 3R @ as heavy as possible in each set
1 x 5L, 5R @ (up to) 75% of heaviest lift above

Rest as needed between arms and sets, and maintain all details used in today’s skill work. Clean + hold + 2 squats = 1 rep.

And then, for max calories:

One minute Airdyne sprint

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

And finally, “Time under tension”:

Single kettlebell rack hold @ heaviest weight used above

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

Accountability.This week, no matter where you train, and no matter for how long:
Assign yourself an honest percentage, and take the next month to make improvements. Give yourself a
“Positional Accountability” report card.


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Posted: February 9th, 2016
at 8:37pm by Wolf Brigade


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