physical. 09/26/16

Press:

Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 18 (Ex. 3, 3, 3, 2, 2, 2… ).

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

Then, quickly and powerfully, 2 rounds of:

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

If needed outside of designated 1 minute, keep rest to three breaths or less (not to exceed :15 sec.).

Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground push-up: 3 + 1 = 1.

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

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace

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

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

purposeA useful movement has a purpose, and that purpose is very seldom simply movement.


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Posted: September 26th, 2016
at 7:08pm by Wolf Brigade


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physical. 09/24/16

7 rounds of:

5 Bench press @ 75% of 2RM (rounds 1-3) + 65% (rounds 4-7)
3L, 3R Kettlebell clean @ as heavy as possible in each set
1 minute rest

If needed, make weight adjustments during rest to complete strong, uninterrupted sets. As always, position and range of motion govern weight.

Then:

Kettlebell high-pull + Goblet catch:

5 x 7 @ 2 intervals above heaviest kettlebell clean

Rest as needed between sets. Each set should be difficult, violent, and feature sound positioning throughout.

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

Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of this lift.

And then:

2 minutes double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
50 Push-up
250 Jumprope
50 V-up

Short, specific rest is expected during push-up and v-up sets. When needed, keep to 3 breaths (:15 sec.).

Remember the purpose of the movement being completed, and apply the necessary details to make it worthwhile; reps for the sake of themselves are a dead-end street.

Group. Medicine ball shuttle run.Unwelcome accompaniment.


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Posted: September 24th, 2016
at 11:06am by Wolf Brigade


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physical. 09/23/16

50 Mace 360 / 1-arm 360:

Position governs weight- today is self-scaled and challenging; Select weight that will demand a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely.

Then, 5 rounds of:

10 Mace shovel @ as heavy as possible in each round (5L, 5R)
10 Kettlebell halo @ max 1/4 BW or
Mace 360 @ max 10kg. W, 12kg. M
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)

Move and breathe deliberately, and attempt no rest outside of the designated durations. If designated weights require interruption of sets, make as minor an adjustment as possible to continue safely.

And then, “Time under tension”:

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

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

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


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Posted: September 23rd, 2016
at 6:27pm by Wolf Brigade


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physical. 09/22/16

4 rounds of:

4 Sled drag (20yd. each @ 1/3 BW)
8 Single kettlebell back squat @ 1/3 BW (4L, 4R)
12 Rocking chair @ 15lb. 25lb. (use bumper plate)
16 Push-up
:20 sec. rest

Efficient application of power and sound position will govern this drill. Stay focused, and work until the rest. Only if designated weights break position are they to be adjusted.

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

V-up/ Hollow rock/ Hollow hold

Begin with V-up. If rest is required during work rounds, or position breaks, adjust to hollow rock, and then, if needed, hollow hold. Whichever path is applied, full effort is expected.

And then, “Time under tension”:

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

If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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

coalitionpressemailsheetThings we used to do (5).


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Posted: September 22nd, 2016
at 6:23pm by Wolf Brigade


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physical. 09/21/16

Pendlay row:

7 x 5 @ 75% of 2RM

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

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

Then:

20 Kettlebell “Short swing” @ 2 intervals down from 5RM
5 breaths rest
20 Kettlebell “Short swing”
@ 1 interval down from above
5 breaths rest
20 Kettlebell “Short swing”
@ 1 interval down from above
5 breaths rest
20 1-arm kettlebell swing
@ 1/4 BW (switch arms as desire)
20 Bodyweight row
20 Inchworm

Take no rest outside of designated durations.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

1 minute rest, and then as quickly as possible:

30 calories Airdyne
1 minute rest
20 calories Airdyne

There is no pacing or rest here- bite down, breathe in, and drive the bike.

And finally, “Time under tension”:

50 cat/ cow stretch + Airdyne @ cool-down pace (minimum 20 calories)

Cat/ cow is geared to re-open posture after a heavy day and provide a simple movement-based cool-down; Don’t check out.

Victimized


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


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physical. 09/20/16

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

Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with.

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

Then, as quickly as possible:

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

Position considered, attempt zero drops to the ground, and accept no more than two. If no mace is available, perform 150 reps with the heaviest sledgehammer you can find.

And then, 2 rounds of:

20 Kettlebell deadlift @ (up to) 3/4 BW
2 minutes 360 sit-up (Count reps)
:20 sec. rest

Work hard, stay focused on position, and keep rest within designated duration. Attempt to match/ exceed sit-up reps between round 1 and round 2.

And finally, “Time under tension”:

25 Dowel partial pull-over + 50 steps walking lunge @ cool-down pace

Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

suspensionSuspension + examination.


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Posted: September 20th, 2016
at 6:24pm by Wolf Brigade


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physical. 09/19/16

Back squat:

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

Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, 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.

Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely.

1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.
Today, kettlebell is held in the Goblet position.

And then, as quickly as possible:

25 calories Airdyne
50 Jumping pull-up
50 Kettlebell kayak
@ minimum 25lb. W/ 35lb. M
25 Abmat sit-up @ minimum 1/4 BW
25 calories Airdyne

Focus breathing, move and transition efficiently, and take no rest. Only if designated weights break position are they to be adjusted; If a sit-up is easy, it’s useless.

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 finally, “Time under tension”:

Underhand bodyweight row hold (Use barbell + chin-up grip for hold) + minimum 20 calories Airdyne @ cool-down pace

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

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


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Posted: September 19th, 2016
at 6:57pm by Wolf Brigade


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physical. 09/17/16

Full-range high pull:

1 x 10 @ 1/4 BW
5 x 2 @ as heavy as possible

Rest as needed between sets. If set of 2 requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

Then:

5 Sled drag (20yd. each @ 1 + 1/2 BW)
10 Full-range high pull @ 50% of heaviest 2-rep above
20 Underhand bodyweight row
20 Goblet squat
@ 1/4 BW
20 Airplane push-up
20 Pistol-grip kettlebell squat
(2 x 5L, 5R- mechanics govern weight)
20 Bodyweight row (Overhand and/ or varied anchor)
20 Burpee

”Drag” = forward, and “Pull” = backward. Maintain range of motion and positional focus in all movements, and hustle in transitions. Keep rest to 3 breaths or less (max :15 sec.) once past sled drag.

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

And then, with a partner:

50 Anchored Abmat sit-up*

vs.

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

One partner completes all sit-up reps, and then switch occurs. Both partners completing designated sit-ups ends drill. Note total time to completion, and total number of tire smash completed; Tire smash is not a gimme-, or a rest round.

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

Influence.Things we used to do (4).


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Posted: September 17th, 2016
at 11:53am by Wolf Brigade


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physical. 09/16/16

5 rounds of:

20 yd. Farmer carry @ minimum BW
5 Pull-up (Scaled to ability in each round)
:20 sec. rest

If more than one interruption is needed within 20 yd., adjust one interval down in the next round.

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

Then, 5 aggressive minutes of:

10 Mace front pendulum @ minimum 10kg. W, 12kg. M
10 Medicine ball throw (Wall- 10/ 12lb. W, 12/ 15lb. M)

Stay attentive and organized- casual equals soft, and both expedite fatigue. Manhandle the mace, and destroy the wall.

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

High-knee jumprope
or
20 standard jumprope + remaining time burpee

Hustle through this simple drill- If high-knee jumprope is clunky, or not in your current toolbox, immediately begin burpee following the 20 reps standard jumprope.

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace

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

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

la-revolution-bmx-contest-flyer-2002Things we used to do (3).


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Posted: September 16th, 2016
at 6:55pm by Wolf Brigade


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physical. 09/15/16

Power clean:

5 x 5 @ 75-80% of 2RM

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

Then, 5 rounds of:

5L, 5R Kettlebell push press @ as heavy as possible
10 Kettlebell halo + extension @ max 1/4 BW or
Mace 360 @ max 10kg. W, 12kg. M
10 Box jump @ 20″ W, 24″ M
1 minute rest

Move seamlessly during work rounds, and hustle in transitions; work during the work, and rest during the rest. If sets of any movement require interruption, make as minor an adjustment as needed to continue safely.

And then, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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

bridgetteBridgette. Fireman’s carry.


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


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physical. 09/14/16

Back squat:

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

If a set requires interruption, make a minor adjustment prior to starting the next. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Today: Perform 10 push-up (scaled to ability) and 10 kettlebell swing @ 55lb. W, 70lb. M immediately following each set of back squat, and rest as needed after the three movements are complete.

Then, 10 minutes of:

50 Jumprope
:20 sec. Airdyne
@ minimum 70% of max RPM
5 Straight jump

Hustle in the transitions, manage breathing, and attempt no rest. Count rounds and completed partials- goal should be 10+.

And then, “Time under tension”:

Superman hold/ rock + 50 cat/ cow stretch + Airdyne (minimum 20 calories @ cool-down pace)

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

might-as-well-be-a-gravestoneThings we used to do (2).


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


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physical. 09/13/16

5 rounds of:

5 Tire flip
10 Kettlebell “Power swing”
@ max 20lb. W, 30lb. M

Set-up, positioning, and violence of action will define this drill; No lazy, casual lifts or reps. Minimal rest between rounds (no more than :15 sec.).

Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.

Then, 5 minutes of the following kettlebell complex:

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

1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate; The 5-minute set should not require more than 3 rest periods at no more than :15 sec. each.

And then, “Time under tension”:

50 “Prison” Abmat sit-up + 50 steps walking lunge @ cool-down pace

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

coal-postcardThings we used to do.


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Posted: September 13th, 2016
at 6:34pm by Wolf Brigade


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physical. 09/12/16

Bench press:

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

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

Today: Perform 3 pull-up (full-range and scaled to full ability) and 5L, 5R 1-arm kettlebell row @ 1/4 BW immediately following each set of bench press. Rest as needed once the three movements are complete.

Then, 9 rounds of:

3 Double kettlebell front squat @ as heavy as possible in each
:30 sec. rest

If needed, make weight adjustments during rest to complete strong, uninterrupted sets. As above, position and range of motion always govern weight.

And then, as quickly as possible:

25 calories Airdyne @ 100%
25 Push-up

Breathe, focus, and move like you’re being chased. Pace does not change range in push-up; If we’re paying attention, it shouldn’t need to.

Group. ReadyGroup. Ready.


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Posted: September 12th, 2016
at 6:30pm by Wolf Brigade


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mental.

“Why I avoid wearing sloganed clothing outside of the gym.”

(A short, preferably unnecessary article by Greg Walsh)

I went to Starbucks today (got it… my fault, and I get what I get), and during the attempted assimilation I ended up having a brief but memorable conversation.

When in such settings I attempt invisibility, am cordial and specific, and also attempt to be as efficient as that sort of process allows. Their job must be extremely trying- everyone “wants” something, no one “needs” any of it, people demand as opposed to asking, and there is a level of impatience to it all that confuses me; It’s a motherfucking luxury drink, goofballs. Keep your expensive fucking pants on.

I was wearing one of Wolf Brigade’s earliest shirts, which says “Physical Culturalists” on the back.

The obviously waiting to die/ gave up a long time ago 40-something male behind me in line began a conversation with the back of my head: “Hey, what’s a physical culturalist?” Assuming he was talking to me, although no proper indication was given, I turned and responded “Well, we would define it as someone that looks at physical training and movement as more than simply lifting weights or something.”

In his defense, he did take a second to absorb what I had said, and then responded snarkily with “Oh… you mean like steroids and shit… “. I also took a second, and simply responded with “No, we mean, like, thinking and shit”.

I looked at him in a way that even to the dullest of dullards would signal the end of the current conversation or the potential for an unpleasant new one, and then turned back around.

After ordering my drink I listened to him “order” his. “I’ve got a free drink coming and I want a venti mocha frappucino with a banana, two extra shots of espresso, and caramel. The coupon doesn’t say there is any limitations on the drink”.

No, my friend. There… are no limitations… to your free drink at Starbucks.

mind(Image stolen from Nausea 7″… )


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Posted: September 11th, 2016
at 11:02pm by Wolf Brigade


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physical. 09/10/16

Kettlebell suitcase deadlift:

5 x 7 @ as heavy as possible in each set

Rest as needed between sets. If suitable weight is not available, get creative and make what you have work. Dumbbells, multiple kettlebells in each hand, rope attached to kettlebells, weight vest, deficit set-up, 5/1000 pause at the top of each rep, 10 steps Farmer carry at the top of each lift…

Then, 3 minutes of:

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

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

1 minute rest, then 24 rounds of:

3 Burpee
6 Lunge

Time your work. Focus on efficient, high-paced movement and specific breathing.This is a sprint, not a jog; safety considered, there is value to pushing pace, abandoning comfort, and making yourself move in simple conditioning drills.

And finally, 6 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.

Targan. Band crawl.(Targan. Band crawl.) “Strive not to be a success, but rather to be of value.”Albert Einstein


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Posted: September 10th, 2016
at 10:44am by Wolf Brigade


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physical. 09/09/16

Mace front pendulum:

5 x 20 @ as heavy as possible

Begin as heavy as possible (or as heavy as available) and only scale down if mechanics break; If position stays strong but set requires interruption, take three breaths and move again. Rest as needed between completed sets.

Then, 2 high-effort rounds of:

1 minute Farmer hold @ minimum BW
1 minute extended-arm mace hold @ minimum 8kg. W, 10kg. M
1 minute bodyweight row hold (Any hand position/ implement/ anchor)
1 minute rest

Attempt as few breaks as possible during work rounds- any more than two, and the time comes off the 1 minute rest. Scale each round of holds to full ability; There is no value in choosing something you can hold for an eternity.

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 plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace (10 calorie regular, 10 calorie arms-only)

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

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

Youth.Costume, or destiny?


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Posted: September 9th, 2016
at 7:06pm by Wolf Brigade


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physical. 09/08/16

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”:

Superman hold/ rock + 50 cat/ cow stretch + Airdyne (minimum 20 calories)

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

Crandall.Kelly.GregNothing is simple, but not everything has to be complicated.
FBM Bike Company
, friends since I can remember.


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Posted: September 8th, 2016
at 6:32pm by Wolf Brigade


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physical. 09/07/16

Kettlebell push press:

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

Then, 3 rounds of:

5L, 5R Kettlebell clean + push press @ 65-70% of new push press 1RM
5 Weighted pull-up/ L-pull-up/ Partner assisted pull-up/ Diligent negative pull-up

Rest as needed between sets. If push press sets require interruption, adjust one interval down and continue. Scale pull-up to full ability in each round.

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

And then, 3 rounds of:

15 calories Airdyne
15 Box jump
@ 20″ W, 24″ M
15 Push-up
:15 sec. rest

Perform mindful, specific breathing, and work until the rest. Hustle in transitions, stay focused, and earn your condition.

And finally, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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


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


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physical. 09/06/16

Back squat:

3 x 5 @ 75% of 2RM
3 x 5 @ 65%
1 x 10 @ 50%

When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Today: Perform 10 Goblet squat @ 1/4 BW and 5 3/1000 bodyweight row immediately following each set of lifts, and rest as needed after the three movements are complete.

Then, 5 rounds of:

10 Burpee broad jump
10 Bodyweight row (Any implement/ hand position)
100 Jumprope

No designated rest. Breathe intelligently, move aggressively; Performed casually, the piece above is not enough work.

And then, “Time under tension”:

50 steps walking lunge @ cool-down pace

Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

South Africa.Wolf Brigade. South Africa.


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


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physical. 09/03/16

Full-range high pull:

5 x 5 @ as heavy as possible in each set
2 x 10 @ 50% of heaviest 5-rep from above

Rest as needed between sets. If set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted. 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 overhead is not a relative position

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”:

One-arm plank hold (Organized top of push-up) + 50 V-up (10 x 5, or 5 x 10 @ each rep perfect)

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

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


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Posted: September 3rd, 2016
at 12:04pm by Wolf Brigade


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physical. 09/02/16

7 rounds of:

7 Bench press @ 60% of 2RM
7 Double kettlebell front squat @ as heavy as possible uninterrupted
1 minute rest

Make minor weight adjustments as needed to complete strong, uninterrupted sets in both movements. Reminder: Position and range of motion always govern weight.

Then, 6 rounds of:

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

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

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace

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

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

Stress relief.Therapy.


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Posted: September 2nd, 2016
at 6:38pm by Wolf Brigade


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physical. 09/01/16

Deadlift:

3 x 3 (up to) 95% of 2RM
1 x 10 @ 65% (use double overhand grip)
1 x 15 @ 40-50%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Today: Perform 1L, 1R Turkish Get-up (@ up to 60% of 1RM) immediately following deadlift, and then rest after both movements are complete.

Then:

12 Pull-up
18 Medicine ball throw
9 Pull-up
18 Medicine ball throw
6 Pull-up
18 Medicine ball throw
3 Pull-up
18 Medicine ball throw

Scale pull-up to ability for uninterrupted sets, and transition quickly and aggressively to medicine ball.

Performed casually or too light, the medicine ball thrown today is not enough work. Recommended weights are 16lb. + W, 20lb. + M. Smash the ball through the wall in powerful, organized positions, and get out what you put in.

And then, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

Responsibility.We’re too serious. Got it. Thinking is over-rated. Got it.
Fitness is just supposed to be fun. Got it.


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Posted: September 1st, 2016
at 6:34pm by Wolf Brigade


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physical. 08/31/16

Press:

3 x 5 @ (up to) 70% of 2RM
1 x 10 @ 50-60%
1 x 10 @ 30-40%

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

Then:

50 Kettlebell “Short swing” @ 60-70% of 5RM
1 minute rest
25 Kettlebell “Short swing”
@ 75% + of 5RM
1 minute rest
50 Kettlebell “Short swing”
@ (up to) 50% of 5RM

If swinging accurate, challenging percentages, rest will be needed during work sets. Keep it to 3 breaths (:10-:15 sec.) no more than twice.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

And then, quickly:

200 Jumprope

Immediately into 5 aggressive rounds of:

10 Push-up/ Airplane push-up
10 Straight jump

Jumprope is a buy-in, and transitions seamlessly into push-up/ straight jump. No designated rest- focus on breathing and position and stay moving.

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

And finally, “Time under tension”:

Superman hold/ rock

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

Kate. Underhand row.Kate. Working hard when she had every excuse not to.


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Posted: August 31st, 2016
at 6:42pm by Wolf Brigade


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physical. 08/30/16

Front squat:

2 x 5 @ 80% of 2RM
2 x 10 @ (up to) 70% of 2RM

Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Additionally, if 5-rep weight changes, 2 x 10 will be performed at 60% instead of 70%. When scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

High pull + Goblet squat:

5 x 3 @ as heavy as possible in each

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

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

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

And then, violently:

50 calories Airdyne
25 Slam ball
@ 15lb. W, 25lb. M
50 Abmat sit-up @ 15lb. W, 25lb. M (use bumper plate)

There is no pacing or rest here- bite down, breathe in, and drive the bike. Stay ferocious and mechanical throughout- Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.

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 finally, “Time under tension”:

Bar hang + 50 steps walking lunge @ cool-down pace

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.

BandannaPlease do some shopping this week in our online store… says this tiny, adorable dog.


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Posted: August 30th, 2016
at 6:33pm by Wolf Brigade


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physical. 08/29/16

Pendlay row:

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

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

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

Then, aggressively:

100 1-arm kettlebell swing @ 35lb. W, 55lb. M (switch arms @ 5L, 5R)
100 Tire smash @ 6/8lb. W, 10/12lb. M (Any variation)
25 3/1000 Bodyweight row

Kettlebell swing: If position breaks, adjust one interval down and continue safely.

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

And then, “Time under tension”:

One-arm bodyweight row hold (Use barbell + overhand grip for hold) + 25 Dowel partial pull-over

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.

Hold tight.Hold tight, hold accountable.


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Posted: August 29th, 2016
at 6:43pm by Wolf Brigade


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physical. 08/27/16

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, 4 rounds of:

1 minute Farmer hold @ minimum BW
1 minute rest
1 minute double kettlebell rack hold @ minimum 3/4 BW
1 minute rest

Today, 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.

And then, as quickly as possible, 2 rounds of:

20 Slam ball @ 15lb. W, 25lb. M
15 Push-up
10 Burpee
5 Push-up

There is no designated rest here; Safety considered, there is value to making yourself move in simple conditioning drills. Focus on breathing and mechanics, and tune out fatigue. If this takes more than five minutes (arguably four), we’ve made a mistake. Reset, and repeat.

Hell.


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Posted: August 27th, 2016
at 12:13pm by Wolf Brigade


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physical. 08/26/16

5 rounds of:

20 Mace front pendulum + :20 sec. hold
10 Underhand bodyweight row
10 Mace 360/ Kettlebell halo
5 Chin-up
1 minute rest

Today, we will decelerate the mace at the end of the front pendulum reps and hold it in the “starting” position for a full :20 sec.- hands level with solar plexus, hips tucked, chest broad, and weight pointed at the ground. Extend arms as skill level allows.

Weights on all movements today are self-scaled and challenging- put in what you expect to get out, and adjust by round as needed.

Then:

100 Full-range lunge @ 10lb. W, 15lb. M (use bumper plate)

Rest up to :20 sec. in 25-rep intervals if needed. If full-range lunge mechanics break, or stability becomes unsustainable, adjust to 50 forward and 50 reverse lunge, interspersing them in 10-rep intervals.

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

And then, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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

Worn.Worn down, but never worn out…


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Posted: August 26th, 2016
at 6:28pm by Wolf Brigade


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physical. 08/25/16

Back squat:

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%. 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.

Today: Perform 3 pull-up/ chin-up/ mixed grip (scaled to ability) and 10 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of lifts, and rest as needed after the three movements are complete.

Then, 10 aggressive rounds of:

10 Kettlebell swing @ 55lb. W, 70lb. M
2 Sprint start @ 20 yd.
:20 sec. rest (Standing)

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

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

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace

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

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

Vincent. Tire flipVincent. Tire flip.


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Posted: August 25th, 2016
at 6:29pm by Wolf Brigade


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physical. 08/24/16

High-hang power clean:

1 x 7 @ 50-60% of power clean 2RM

Hang power clean:

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

Power clean:

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

Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. As always, position and execution govern weight.

Then, 5 rounds of:

5L, 5R Kettlebell push press @ heavy and challenging in each set
10 Kettlebell halo + extension @ 50% of above
10 Airplane push-up
(Minimum) 1 minute rest

If position breaks, range of motion shortens, or pressing sets require interruption, adjust accordingly and continue safely. Reminder: Position and range of motion always govern weight, and locked-out/ overhead is not a relative position.

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

And then, as quickly as possible:

50 calories Airdyne
50 Abmat sit-up
@ 15lb. W, 25lb. M (use bumper plate)

There is no pacing or rest here- bite down, breathe in, and drive the bike. Stay ferocious and mechanical during the sit-up. Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.

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 in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Mace Good MorningScaling and tinkering with foot positioning and weight in the mace Good Morning. Tell us what’s going on there and why, and we’ll send you a t-shirt…


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Posted: August 24th, 2016
at 6:17pm by Wolf Brigade


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physical. 08/23/16

Deadlift:

5 x 10 @ 65% of 2RM (double overhand grip)

Rest as needed between sets. If sets require interruption based on grip failure, rest briefly and continue at same weight. If lifting position breaks, make as minor an adjustment as needed and complete the remaining sets safely and uninterrupted.

When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then, 3 rounds of:

15 Pull-up (Scaled to ability/ as challenging as possible)
15 Burpee
15 Jumping pull-up
15 Straight jump
150 Jumprope
:15 sec. rest

Hustle in the transitions, and move with the quality and pace that you look up to in others; Neither is above you, they are simply not simple, and require above-average effort. Keep rest to the designated :15 sec.

All pull-up may become jumping pull-up as fatigue sets- change implement or hand position to further vary movement; Fatigue does not (or, at least, should not) change range of motion or mechanics of a movement.

And then, “Time under tension”:

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

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

Sal. Full-range high pullSal. 60kg./ 132lb. full-range high pull (non-negotiable overhead position).


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Posted: August 23rd, 2016
at 6:30pm by Wolf Brigade


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physical. 08/22/16

Bench press:

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

Rest as needed between sets. If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight

Then, 10 minutes of the following kettlebell complex:

1 Kettlebell swing clean + front squat
1 1-arm kettlebell swing
1 Kettlebell snatch

1 + 1 + 1 = 1 rep. Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight- Adjust as soon as position breaks in any of the three lifts.

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

Weight today is self-scaled and moderate (1/4 BW is a decent guideline)– have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :20 sec., no more than three times.

And then, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 100 Abmat sit-up (Short rest only if needed in 25-rep sets)

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.

Partner dragInclement partner drag (because dragging an unwilling human being on solid ground and in normal weather is just not challenging enough).


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Posted: August 22nd, 2016
at 6:28pm by Wolf Brigade


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physical. 08/20/16

Positional and mechanical improvement:

Kettlebell complexes and hand-to-hand transitions

Transitioning fluidly from one movement to another, into and out of a lift, and/ or from side-to-side are vastly overlooked aspects of general kettlebell lifting; Their value, in our opinion, cannot be overstated.

The more energy required to begin/ transition between movements, the less we have for the lift/ drill itself. Fluidity increases efficiency, and both open the door to progress; Clunky is very seldom progressive.

Today, at skill work weights and with the guidance of a qualified trainer, practice the transitional details of the standard kettlebell movements (swing, clean, snatch + variations) and make improvement in each.

Start with the basic variations of each and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

Then, 8 rounds of:

2L, 2R Kettlebell clean
2 Tire flip
1 minute rest

Today, position considered, kettlebell clean weight increases in 2-set intervals (Ex. sets 1-2: 88lb., sets 3-4: 97lb., sets 5-6: 124lb…).

Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

And then, immediately and with a partner:

60 Medicine ball throw (12ft. distance @ 8/ 10lb. W, 10/ 12lb. M)
:60 sec. rest
50 Medicine ball throw
:50 sec. rest
40 Medicine ball throw
:40 sec. rest
:30 Medicine ball throw
:30 sec. rest
20 Medicine ball throw
:20 sec. rest
10 Medicine ball throw

Today, weight is light, pace should be vicious.

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

Blackboard.Stare it down until it softens, and then make of it whatever you wish. Blackboard S&C/ Wolf Brigade Istanbul.


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Posted: August 20th, 2016
at 12:14pm by Wolf Brigade


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physical. 08/19/16

3 rounds of:

15 Kettlebell suitcase deadlift @ as heavy as possible
30 Mace 360 @ as heavy as possible
1 minute rest

Select challenging weights based on the ability to complete each set uninterrupted and with quality. Adjust weight by round as needed. If mace 360 is clunky, or not yet heavy enough to be useful, substitute kettlebell halo 1/1.

Then:

30 Push-up
30 1-arm 360
(Sledgehammer or mace, alternate arms as desired)
20 Push-up
20 1-arm 360
10 Push-up
10 1-arm 360

Scale push-up to ability in each round, and attempt minimal rest.

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

1-arm 360: Mechanics govern weight. Performed correctly, this is an excellent movement to improve coordination, shoulder stability, and strength.

And then, for max calories:

3 minutes Airdyne

Strategize, hustle, and leave nothing in the tank; Better to cash out and know than hold back and wonder in simple conditioning drills.

And finally, “Time under tension”:

20 Dowel partial pull-over + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

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

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

Tom. Seattle.Tom. Seattle, Washington.


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Posted: August 19th, 2016
at 6:06pm by Wolf Brigade


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physical. 08/18/16

Walking lunge:

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

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

Then, 6 rounds of:

6L, 6R 1-arm kettlebell row @ as heavy as possible in each
6 3/1000 Bodyweight row
:20 sec. rest

Use 40-50% of Pendlay row 2RM for 1-arm kettlebell row sets. If position breaks/ range of motion fails, adjust one interval down and continue safely.

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

And then, 10 rounds of:

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

Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode. If needed, a 10lb. W, 15lb. M bumper plate may be added to this drill.

And finally “Time under tension”:

Monster walk/ leg swings/ bar hang (movement-based cool-down)

Select several movements, and work until you feel you have made sufficient cool-down/ mobility progress.

FFF.


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Posted: August 18th, 2016
at 6:22pm by Wolf Brigade


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physical. 08/17/16

20 Turkish Get-up @ 60-70% of 1RM (4 x 2L, 2R + 2 x 1L, 1R)

Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately and continue safely. When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”.

Then, 20 rounds of:

1 Burpee
3 Push-up
(Scaled to ability)
3 Kettlebell deadlift @ 1/2 BW +

If needed, rest is 3 breaths or less and taken after deadlift; Hustle in transition between movements in each round.

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

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace

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

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

Group. Jump + lift.Group. Jump + lift.


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Posted: August 17th, 2016
at 6:30pm by Wolf Brigade


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physical. 08/16/16

50/50 Kettlebell strict press:

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

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

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

Then:

Box jump:

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

And then, 5 aggressive minutes of:

10 calories Airdyne
100 Jumprope

Duration is short, pace must be vicious. Visible drop in effort/ pace in either movement: 2 additional minutes for the group; Never be the catalyst for “extra credit”.

And finally, “Time under tension”:

20 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

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

Kids only.Ignore the signs (2008).


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Posted: August 16th, 2016
at 6:45pm by Wolf Brigade


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physical. 08/15/16

Back squat:

5 x 5 @ 75% of 2RM

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

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

Then:

3 x 50 Kettlebell “Short swing” @ 40-50% of 5RM

Take up to 1 minute between sets, and attempt as few interruptions as possible during.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

And then, immediately:

75 Goblet squat @ 1/4 BW

Move quickly but not carelessly, and break as little as possible. If rest is needed, keep it short and specific (3 breaths or less).

And finally, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 100 Abmat sit-up (Short rest only if needed in 25-rep sets)

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

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

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


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Posted: August 15th, 2016
at 6:35pm by Wolf Brigade


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physical. 08/13/16

Pendlay row:

5 x 10 @ (up to) 70% of 2RM

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”.

Reminder: Position and range of motion always govern weight. In today’s longer sets, take time to reset and brace in each rep, every set.

Then:

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

Rest as little as possible. Move organized, aggressive positions. If 1 + 1/2 BW does not pose a significant challenge, scale method of drag/ anchor/ etc. until it does.

And then, in less than 2 minutes, complete:

40 revolutions Airdyne
20 Jumping pull-up
10 Straight jump

Breathe, focus, and move fast- take missing the clock off the table as an option. Unless there’s money on the line, pace does not change range of motion.

And finally, as many rounds as possible in 2 minutes of:

5 V-up
5 Abmat sit-up

No rest, quick transitions, and organized movement; Make each sit-up worthwhile by moving in excellent positions.

Cricket. Push press.Cricket. Push press.


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Posted: August 13th, 2016
at 12:57pm by Wolf Brigade


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physical. 08/12/16

Positional and mechanical improvement:

Mace lifting:

Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial

With the guidance of a qualified trainer, practice a few of the movements from 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 and violently as possible:

30 Tire flip
15 Inchworm
15 Walking inchworm
15 Push-up

Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

And then, “Time under tension”:

Hollow hold/ rock

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

Army of Darkness.“I thought the most beautiful thing in the world must be shadow.”Sylvia Plath


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Posted: August 12th, 2016
at 6:25pm by Wolf Brigade


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physical. 08/11/16

5 rounds of:

5L, 5R Kettlebell push press @ as heavy as possible in each set
10 Kettlebell halo + extension @ (up to) 50% of above
5 Chin-up
(Minimum) 1 minute rest

If position breaks, range of motion shortens, or pressing sets require interruption, adjust accordingly and continue safely. Reminder: Position and range of motion always govern weight, and locked-out/ overhead is not a relative position.

Then, 10 minutes or 10 rounds, whichever comes first:

50 Jumprope
:20 sec. Airdyne @ 100%
2 reps “GYAOTG”

Goal is completion of 10 rounds, not running out the clock at 10 minutes.

Get your ass off the ground” options are: Rocking chair, elevator sit-up, hip-up, front roll, or, if absolutely needed, burpee.

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.

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

Cory, Michael. Elevator sit-upGroup. Elevator sit-up, the hard way.


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Posted: August 11th, 2016
at 6:16pm by Wolf Brigade


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physical. 08/10/16

Back squat:

3 x 10 @ (up to) 70% of 2RM

Then:

Single kettlebell back squat:

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

Rest as needed between sets in both movements. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Especially in maintaining quality in longer-rep sets, attention to set-up and re-set is a must.

And then, for time:

50 Slam ball @ 15lb. W, 25lb. M
25 Overhand bodyweight row
25 V-up

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

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace

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

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

Accountability.(Pssst: It’s not just on us… an important part of learning is caring enough to absorb and apply… pass it on… ).


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Posted: August 10th, 2016
at 7:13pm by Wolf Brigade


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physical. 08/09/16

5 rounds of:

10 Kettlebell “Short swing” @ 1 interval down from 5RM
10 Push-up/ Airplane push-up/ Plyometric push-up
1 minute rest

Adjust kettlebell swing weight only if position breaks. Today, 6 + 4/ 7 + 3 is preferred over the possibility of 15-20; don’t under-lift. Scale push-up to full ability in each round.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

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

Then:

2 x 25 Kettlebell “Short swing” @ (up to) 79lb. W, 88lb. M
2 x 25 Reverse lunge box jump @ minimum 20″ W, 24″ M

Kettlebell swing and lunge may feature up to :30 sec. between 25-rep sets; Take no rest during the 25 reps.

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

And then, violently:

50 calories Airdyne

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

And finally, “Time under tension”:

20 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

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

Roseanne. Sled dragRoseanne. Focused, determined 1+1/2 BW sled drag.


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Posted: August 9th, 2016
at 6:38pm by Wolf Brigade


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physical. 08/08/16

Bench press:

5 x 3 @ 85% of 2RM
3 x 5 @ 70%

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 “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Today: Perform 3 pull-up (scaled to ability) and 5L, 5R mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of lifts, and rest as needed after the three movements are complete.

Then:

Goblet squat:

20, 15, 10, 5, 5

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

Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely.

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

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

And then, 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”:

20 Dowel partial pull-over + 30 calorie Airdyne @ cool-down pace (alternate 5c full-body/ 5c arms-only)

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

Wayne. Double-undersWayne. Double-under (2010).


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Posted: August 8th, 2016
at 7:28pm by Wolf Brigade


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physical. 08/06/16

5 rounds of:

5L, 5R 1-arm ground-to-overhead lift
1 minute rest

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

Select one movement and use it throughout. Weight is scaled to ability and challenging for 5L, 5R- If position breaks or range of motion fails, adjust one interval down and continue safely.

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

Then, 5 aggressive rounds of:

3 Sled drag (20yd. each @ 1/4 BW)
7 Kettlebell high pull @ minimum 1/2 BW

There is no designated rest here- move in organized positions, manage and focus on breathing, and stay moving. If rest is needed at all, keep it short and specific (3 breaths or less) and take it after high pull. Pace should not alter position- set up and brace each high pull in every round.

And then, like you’re being chased:

20 calories Airdyne @ 100%
1 minute rest
10 calories Airdyne
@ 100%
:30 sec. rest
5 calories Airdyne
@ 100%

Time entire drill, and leave nothing in the tank. Visible drop in effort: Repeat of the 20-calorie round for the entire group.

And finally, “Time under tension”:

One-arm plank hold + minimum 20 calorie Airdyne @ cool-down pace

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

Shawn. 2-second overhead swing.Shawn. Non-negotiable overhead.


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Posted: August 6th, 2016
at 12:01pm by Wolf Brigade


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physical. 08/05/16

6 rounds of:

6 Mace shovel (3L, 3R)
12 Bodyweight row
:20 sec. rest

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

Then, 6 rounds of:

12 Mace front pendulum @ as heavy as possible
12 Medicine ball throw (Wall or partner– 12lb. W, 16lb. M)
:20 sec. rest

Execute every rep of both movements with a focus on strong posture and rotational power; Performed casually, sloppily, or too light, the point will be entirely missed.

And then, 6 rounds of:

6 Max-effort broad jump
6 Rocking chair
3 Breaths rest
(not to exceed :15 sec.)

Broad jump: Leave and land in organized positions and perform strong re-sets in each jump.
Rocking chair: Today, either jump as high as possible at the top, or, if needed, add 10lb. W, 15lb. M bumper plate.

And finally, “Time under tension”:

Hollow hold/ rock

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

Life.Are you an anchor (a stabilizing force hell-bent on performing a lasting, valuable role) or a floater (someone that glides through, sightseeing, and only slowing down for a moment when something presents as a novelty)?

Our perspective: Stand for something, firmly, or you’ll fall for anything, easily…

Choose everything you stand for cautiously and thoughtfully, and do your decisions justice by seeing them through to the absolute best of your ability.

“Showing up” for life will get you somewhere… but always working as hard as you can (for yourself and others) will get you entirely somewhere else.


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Posted: August 5th, 2016
at 6:04pm by Wolf Brigade


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physical. 08/04/16

Power clean/ Double kettlebell clean:

5 x 5 @ 65-75% of 2RM (power clean)
or
5 x 5 @ as heavy as possible in each set (double kettlebell clean)

Rest as needed between sets. Safety and quality considered, start and stay at 75% of 2RM in power clean, and as heavy as possible if choosing double kettlebell clean. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

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

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 “Time under tension”:

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

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

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

Ajiah. 1-arm kettlebell swing.Ajiah. 10-year old, 15lb. 1-arm kettlebell swing (2014).


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Posted: August 4th, 2016
at 7:08pm by Wolf Brigade


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physical. 08/03/16

Back squat:

5 x 2 @ 85% of 2RM
3 x 5 @ 70%

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.

Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely.

1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge.
Today, kettlebell is held in the Goblet position.

And then, as quickly as possible:

10 Sprint start
50 Jumping pull-up
50 Kettlebell kayak
@ minimum 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 finally, “Time under tension”:

Underhand bodyweight row hold (Use barbell + chin-up grip for hold) + minimum 20 calories Airdyne @ cool-down pace

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

Chris. Pendulum shove (2011).Chris. Mace “Pendulum shove” (2011).


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Posted: August 3rd, 2016
at 6:42pm by Wolf Brigade


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mental. (re-post from 04/25/12)

“Searching”

We’re all looking for something; when our sights are set too low or we’re always viewing the next bar as too high, we very well may never find it. When the search ends, development halts, and our true potential looks down on us and laughs, knowing there’s no danger of us catching it…
____________________________________________________________

I played lacrosse when I was a kid. I liked it, I was pretty good at it, and it made my parents happy. When I was 11 I came across a BMX bike riding magazine at the grocery store, and long story short, everything else took a back seat to the compulsion I had to find out as much as I could about this unique (and at the time, bizarre and unconventional) culture. The imagery was brash and bold, the players in the “game” were wild and looked like people you might be afraid of if you saw them walking in your neighborhood, and I couldn’t get enough. The idea of “convention”, while I probably didn’t define it as such at 11 or 12 years old, changed immediately for me. The stability and simplicity of team sports (and the just-add-water social circle they often create) stepped aside to make way for a path that didn’t make sense to anyone but me…

Read the rest of this entry »


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Posted: August 3rd, 2016
at 7:38am by Wolf Brigade


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physical. 08/02/16

1-arm kettlebell row:

3 x 5L, 5R @ as heavy as possible in each set
2 x 5L, 5R @ 2 intervals down from heaviest above
1 x 10L, 10R @ 50-60% of heaviest above

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

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, and scale to ability from the beginning if quality push-up on the ground is not yet in your toolbox. Rest as needed/ desired in the pike or plank position to extend set.

And then, aggressively:

50 calories Airdyne
5 minutes rest
50 calories Airdyne

Today: Alternate arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals.

Drive power from your midline, and move the bike with your whole body. Goal is to match or improve time to completion from round 1 to round 2. This is a sprint, not a jog- no pacing, no dawdling.

And then, “Time under tension”:

5 rounds of: 10 Hollow rock + 10 “Prison” 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.

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


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Posted: August 2nd, 2016
at 6:29pm by Wolf Brigade


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physical. 08/01/16

Deadlift:

5 x 5 @ 75% 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 “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized 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:

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.

Note: If 5 rounds are not completed inside the 5-minute clock, complete 5 rounds and then break. Conversely, if 7 rounds are completed inside the descending clock, note time to completion and break.

And finally, “Time under tension”:

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

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

Pull-up.Cueing the path of the pull-up. Up, not out.


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Posted: August 1st, 2016
at 7:25pm by Wolf Brigade


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physical. 07/30/16

Bench press:

3 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
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 “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)
25 calories Airdyne @ 100%

Airdyne (weighted round): 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, “Time under tension”:

Farmer hold @ heaviest bench press weight used above (half in each hand)

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. Rest as little as possible if weight goes to the floor.

Influence.Influence.


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Posted: July 30th, 2016
at 11:42am by Wolf Brigade


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physical. 07/29/16

Hang power clean:

4 x 6 @ (up to) 70% of power clean 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 execution always govern weight.

Today: Perform 4 pull-up (scaled to ability) and 8 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of hang power clean, and rest as needed after the three movements are complete.

Then, immediately:

4 Sled drag (20yd. each @ BW)

No rest. No lazy movement. Put your bodyweight on a sled, and move it like you give a shit.

And then, 4 rounds of:

6 Kettlebell clean + 5/1000 in rack position (each rep) @ 1/2 BW (Single or double kettlebell as needed)
:20 sec. extended-arm mace hold @ minimum 10kg. W, 12kg. M
4 Sprint start
:20 sec. rest

Adjust/ scale kettlebell clean to ability, using 1- or 2- arm versions as desired. Attempt no rest outside of the designated :20 sec.

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 finally, “Time under tension”:

60 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

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

Mat. Squat.Mat. Front squat.


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Posted: July 29th, 2016
at 6:27pm by Wolf Brigade


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physical. 07/28/16

Push press:

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

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

Then:

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

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

And then:

1-arm kettlebell Thruster:

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

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

And finally “Time under tension”:

Single Kettlebell rack hold @ heaviest above + 30 calories Airdyne (arms only) @ cool-down pace

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

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

Basics.Rest, eat, repeat…


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Posted: July 28th, 2016
at 6:18pm by Wolf Brigade


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physical. 07/27/16

2 aggressive rounds of:

25 Kettlebell “Short swing” @ minimum 1/2 BW
50 Tire smash (Any variation) @ 6/8lb W., 10/12lb. M
25 Inchworm

If needed at all, rest is taken after inchworm.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

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.

Then:

100 Jumprope
1 minute plank hold
(Organized top of push-up)
100 Jumprope
1 minute bar hang
100 Jumprope
1 minute bodyweight row hold
(Upside-down plank- use barbell + double overhand grip for hold)
50 calories Airdyne (Alternating arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals)

Hustle, stay engaged, and work hard in this simple conditioning; You’ll get out exactly what you put in.

Airdyne: Drive power from your midline, and move the bike with your whole body.

Position breaks in holds: 10 burpees each, accumulated and completed at the end.

And then, “Time under tension”:

One- arm bodyweight row hold (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.

RemindersReminders (not suggestions).


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Posted: July 27th, 2016
at 6:45pm by Wolf Brigade


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physical. 07/26/16

Back squat:

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

Then:

Pull-up/ Mixed grip:

Perform 40 total reps of the most challenging variation possible in 3-4 rep sets. Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement in at least a few sets.

Today: Intersperse 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each squat set. Rest as needed once two movements are complete.

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

1-arm 360: If this movement is foreign, or clunky, adjust to light kettlebell halo (max 25lb. W, 35lb. M)

And then, “Time under tension”:

10 rounds of:

10 Hollow rock (Unweighted) + 10 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.

Gavin.Gavin Van Vlack, Musashi, and Greg Walsh. The excellent Physical Culture Collective in Brooklyn, NY, and iconic hardcore band Burn are just a few of the stand-out endeavors Gavin has spearheaded. Proud to have him as a supporter of Wolf Brigade.


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Posted: July 26th, 2016
at 6:43pm by Wolf Brigade


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physical. 07/25/16

Pendlay row:

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

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

Then:

Kettlebell high-pull + Goblet catch:

10, 5, 5, 5, 5

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

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

And then, 7 rounds of:

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

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

And then, “Time under tension”:

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

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

Chelsea. Sandbag shoulderChelsea. 80lb. sandbag shoulder.


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


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physical. 07/23/16

Back squat:

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

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

Then, 5 rounds of:

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

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

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

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

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

And finally, with a partner:

Accumulate 5 minutes Farmer hold @ combined bodyweight

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

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

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

Odd Lifts1.


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


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physical. 07/22/16

Positional and mechanical improvement:

“Odd Lifts”

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

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

Then:

50 Mace front pendulum @ as heavy as possible

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

And then, 3 rounds of:

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

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

And finally, “Time under tension”:

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

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

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

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

Grappling.Practicing the efficient application of significant discomfort.


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


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physical. 07/21/16

Press:

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

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

Then:

Kettlebell “Short swing”:

4 x 15 @ minimum 1/2 BW

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

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

And then, 2 rounds of:

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

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

And finally, “Time under tension”:

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

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

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

Weathered.Weathered, but not worse…


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


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physical. 07/20/16

6 rounds of:

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

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

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

Then:

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

If/ when rest is needed, keep it short and specific (3-5 breaths/ :15 sec.). No lazy reps. Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack. Scale method of carry and implement to skill level at designated weight.

And then, for max calories:

One minute Airdyne sprint

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

And finally, “Time under tension”:

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

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

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


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


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physical. 07/19/16

5 rounds of:

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

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

Then:

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

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

There is no designated rest- if it is needed, keep it short and specific (3-5 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.

And then, “Time under tension”:

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

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

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

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


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


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physical. 07/18/16

Bench press:

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

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

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

Then:

Double kettlebell front squat:

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

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

And then, “Time under tension”:

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

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

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

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


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


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physical. 07/16/16

Pendlay row:

3 x 5 @ 75% of 2RM

Then:

1-arm kettlebell row:

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

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

And then:

Kettlebell high-pull:

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

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

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

And finally, aggressively, 7 rounds of:

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

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

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


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


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physical. 07/15/16

Deadlift:

3 x 10 @ (up to) 70% of 2RM

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

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

Then, 6 rounds of:

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

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

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

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

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

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

And finally, “Time under tension”:

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

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

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


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


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physical. 07/14/16

Power clean:

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

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

Then:

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

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

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

And then, “Time under tension”:

6 rounds of:

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

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

Power cleanScience.


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


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mental.

Ambassador1.

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

The first is our Ambassador program.

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

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

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

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

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

Ambassador requirements:

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

What you get:

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

Disclaimer:

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

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

Thank you for making this a possibility/ necessity.

Join the Wolf Brigade Ambassador program here.


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


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physical. 07/13/16

6 rounds of:

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

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

Then:

Box jump:

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

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

And then, violently:

50 calories Airdyne

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

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


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


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physical. 07/12/16

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

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

Then, 5 minutes of:

5 Broad jump
1 Inchworm
3 breaths rest

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

And then, “Time under tension”:

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

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

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


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


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physical. 07/11/16

Back squat:

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

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

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

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

Then, as quickly as possible:

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

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

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

And then, “Time under tension”:

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

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

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

Greg. Handrail.Greg. Handrail.


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


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physical. 07/09/16

Bench press:

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

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

Then:

Kettlebell “Short Swing”:

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

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

And then:

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

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

And finally, 10 rounds of:

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

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

Skill transfer.Wear the mark.


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


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physical. 07/08/16

4 rounds of:

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

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

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

Then, as quickly as possible:

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

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

And then, 4 rounds of:

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

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

And finally, “Time under tension”:

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

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

Preston.No reason to wait…


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


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physical. 07/07/16

7 rounds of:

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

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

Then, 5 rounds of:

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

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

And then, “Time under tension”:

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

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

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


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


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physical. 07/06/16

Kettlebell push press:

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

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

Then, 3 rounds of:

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

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

And then, “Time under tension”:

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

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

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

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


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


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physical. 07/05/16

Pendlay row:

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

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

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

Then:

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

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

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

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

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

And finally, “Time under tension”:

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

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

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


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


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physical. 07/02/16

Back squat:

1 x 5 @ 65% of 2RM
1 x 5 @ 75%
2 x 15 @ 50%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 5 aggressive rounds of:

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

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

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

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

Then:

“Composure Recovery Drill”

4 rounds of:

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

:20 seconds rest, then 2 rounds of:

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

And then, immediately and urgently:

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

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

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

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

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

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

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

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


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


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physical. 07/01/16

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

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

Then, immediately and attentively, 3 rounds of:

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

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

And then, 5 rounds of:

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

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

And finally, “Time under tension”:

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

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

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

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


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


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physical. 06/30/16

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

Then:

100 yd. walking lunge @ 50% of heaviest above

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

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

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

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

And finally, “Time under tension”:

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

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

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


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


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physical. 06/29/16

1-arm kettlebell push press:

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

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted next set. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

Then, at heaviest weight used above:

5 x 5L, 5R Single kettlebell front squat

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

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

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

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

And finally, “Time under tension”:

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

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


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


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physical. 06/28/16

Deadlift:

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

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

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

Then:

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

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

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

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

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

And then, “Time under tension”:

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

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

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

Ego.


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


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physical. 06/27/16

Bench press:

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

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

Then, quickly and powerfully, 2 rounds of:

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

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

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

And then, “Time under tension”:

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

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

Small things.Small things lead to all things.


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


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