physical. 06/29/15

Bench press:

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

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

Then:

Kettlebell Good Morning:

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

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

And then, as quickly as possible:

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

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

Partner dragGroup. Inclement partner drag.


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


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physical. 06/27/15

Back squat:

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

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

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

Climb to and find a dumbbell power snatch 1RM

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

And then, with a partner:

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

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

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

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


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


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physical. 06/26/15

4 rounds of:

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

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

Then, 6 minutes of:

Mace complex:

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

Count rounds and completed partials. Recommended weight is 8kg. W, 10kg. M. If no mace is available, use heaviest sledgehammer you can find and safely move. If one of the movements in the complex is missing, simply repeat the one you have (I.E. If you know 360, but not yet 10-2, repeat 360 for the 8-rep set).

And then, 2 max duration rounds of:

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

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

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


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


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physical. 06/25/15

Pendlay row:

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

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

Then:

Kettlebell high pull + Goblet squat

5 x 5 @ (up to) 50% BW

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

And then, aggressively:

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

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

Shawn. Slam ballShawn. Slam ball.


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


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physical. 06/24/15

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

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

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

Battle rope

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

And then, skill work:

Kettlebell snatch
Dumbbell power snatch

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

And then:

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

Spit.


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


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physical. 06/23/15

Power clean:

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

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

Then:

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

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

And then:

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

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


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


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physical. 06/22/15

Deadlift:

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

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

Then, 4 rounds of:

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

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

And then:

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

And finally, minimum 10 minutes:

Foot/ ankle/ achilles/ calf/ knee mobility

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


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


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physical. 06/20/15

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

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

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

Then:

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

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

And then, with a partner:

75 Anchored Abmat sit-up*

vs.

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

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

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

John.ropesJohn. Playtime (2011).


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


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physical. 06/19/15

Back squat:

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

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

Then, 5 rounds of:

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

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

Greg. Mace.Greg. Mace.


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


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physical. 06/18/15

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

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

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

Then, 5 aggressive minutes of:

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

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

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

And then, skill work:

Jumprope/ Double-under
Tumbling/ Headstand/ Handstand

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

Nick. Deadlift.Nick. Deadlift.


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


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physical. 06/17/15

Bench press:

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

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

Then:

200 yd. Farmer carry @ minimum BW

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

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

Airdyne @ 110%

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

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


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


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physical. 06/16/15

3 minutes of:

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

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

1 minute rest, then 12 minutes of:

3 Burpees
6 Lunges

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

Minimum requirements:

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

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

Then, 10 reps:

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

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

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


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


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physical. 06/15/15

Front squat:

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

Goblet squat:

3, 3, 2, 2, 2

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

Then, 10 minutes of:

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

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

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


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


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physical. 06/13/15

Power clean:

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

Then:

1-arm kettlebell clean:

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

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

Then:

Benchmark

Feel Your Pain3:28 (Suicidal TendenciesJoin The Army)

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

Count rounds and half-rounds completed in 3:28

1 minute rest, then, for 3:28:

20 revolutions Airdyne
5 Burpee

As above, count rounds and completed half-rounds.

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

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

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

Ashley. Band crawlAshley. Band crawl.


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


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physical. 06/12/15

Pendlay row:

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

Turkish Get-up:

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

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

Then, 20 minutes of:

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

(Tricep/ Forearm/ Wrist/ Pec)

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


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


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physical. 06/11/15

At skill work weight, 2 rounds of:

Kettlebell Sequence #1

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

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

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

Kettlebell Sequence #2

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

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

And then:

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

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

Agents text.


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


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physical. 06/10/15

Kettlebell Good Morning:

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

Deadlift:

2, 2, 2…

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

Rest as needed, then:

Bench press:

2, 2, 2, 2, 2

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

And then, 2 cool-down rounds of:

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

Nick. Playtime.Nick. Playtime.


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


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physical. 06/09/15

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

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

Then, 20 minutes/ 4 pieces of:

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

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

Joe. Squat.Joe. Squat.


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


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physical. 06/08/15

Back squat:

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

5 minutes rest, then:

Press:

2, 2, 2, 2, 2

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

And then, as skill work/ cool down:

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

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

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


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


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event. 06/27/15

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


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


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physical. 06/06/15

Kettlebell Short swing“*

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

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

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

Rest up to 2 minutes, then:

Benchmark

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

40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm

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

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

Benchmark- Wisdom in Chains


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


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physical. 06/05/15

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

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

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

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

Then, for 6 minutes:

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

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

And then, 3 rounds of:

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

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

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

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


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


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physical. 06/04/15

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

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

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

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

Then, 4 rounds of:

Partner drag:

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

8 total trips = 1 round.

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

Partner drag.Partner drag. Simple, not easy.


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


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physical. 06/03/15

Bench press:

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

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

Then, 5 rounds of:

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

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

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

Cricket. PressCricket. Press (2012).


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


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physical. 06/02/15

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

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

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

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

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

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

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


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


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physical. 06/01/15

Front squat:

5, 3, 2- 2- 2- 2

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

Then, 3 rounds of:

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

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

And then:

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

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

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

Chris. Jump.Chris. Jump (2009).


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


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physical. 05/30/15

5 rounds of:

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

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

Then:

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

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

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


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


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physical. 05/29/15

Deadlift:

2 x 5 @ 75% of 1RM

Kettlebell Good Morning:

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

Rest as needed between all sets. If deadlift set requires interruption, and we’re working at designated percentages, rest briefly and complete it safely. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

Then:

50 Mace 360 @ 10kg. W, 12kg. M
(or, if needed, kettlebell halo @ 35lb. W, 55lb. M)
50 Hand-to-hand tire smash @ 10lb. + W, 16lb. + M
50 Medicine ball throw (Partner or wall– 10/ 12lb. W, 14/ 16lb. M)
50 Hollow rock

Position considered, tire smash is as heavy as possible for 50 high-quality reps. Sets are to be performed in order and uninterrupted, with short, specific rest taken only as needed.

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


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Posted: May 29th, 2015
at 6:08pm by Wolf Brigade


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physical. 05/28/15

Press:

3 x 3 @ 75-80% of 1RM
3 x 3 @ 60-65%
5 x 1L, 1R @ (up to) heaviest set above
(performed as kettlebell 50/50 press)

Rest as needed between all sets. If a set requires interruption make as minor an adjustment as needed prior to continuing. When scheme is listed as “3 x 3″, it always refers to “Sets” x “Reps”.

Alternate 1L, 1R in final sets, and rest between the 2 reps. 50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Then, 5 rounds of:

9 Dip/ Ring dip
7 Goblet squat @ minimum 1/2 BW
5 Sprint start*
1 minute “focused rest”

If designated Goblet squat weight creates compromised positions, adjust one interval down and continue. Perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones. Mindful rest helps mitigate fatigue.

*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.

Erin. Double kettlebell windmill.Erin. Double kettlebell windmill.


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Posted: May 28th, 2015
at 6:39pm by Wolf Brigade


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physical. 05/27/15

10 Double kettlebell windmill
(5 x 1L, 1R @ as heavy as possible in each set)

Position considered, attempt to match top and bottom weight, and adjust by set as needed. If double kettlebell version is not working/ not mechanically sound, perform same rep scheme with a single kettlebell.

Then:

50 Kettlebell swing @ 30-40% of 5RM (minimum 1/4 BW)
20 yd. walking inchworm
40 Kettlebell swing @ 30-40% of 5RM (minimum 1/4 BW)
20 yd. walking inchworm
30 Kettlebell swing @ 50% of 5RM (up to 1/2 BW)
20 yd. walking inchworm
20 Kettlebell swing @ 50% of 5RM (up to 1/2 BW)
20 yd. walking inchworm
10 Kettlebell swing @ 50% of 5RM (up to 1/2 BW)
20 yd. walking inchworm

Take short, specific rest only as needed (up to 5 breaths/ :15 seconds). If designated kettlebell swing weight breaks position, or mechanics erode, adjust weight immediately. Stay aggressive and focused, and be mindful of the details- Work with quality and intensity in equal measure, and keep a “composition” mindset, not simply “completion”.

New demonstration videos available now on our YouTube channel! Enjoy!


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Posted: May 27th, 2015
at 7:35pm by Wolf Brigade


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mental.

Bukowski.Charles Bukowski.


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Posted: May 27th, 2015
at 8:02am by Wolf Brigade


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physical. 05/26/15

1-arm kettlebell row:

4 x 6L, 6R @ as heavy as possible in each

Rest between sets, and adjust weights as needed between sets, not during. Hammer mechanics- if we’re “kipping” the row, not touching our chest at the top, or compromising posture to get there, make an adjustment. Be mindful of “non-working” side tension and arm position. When scheme is listed as “4 x 6L, 6R″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

6 Hang power clean @ 60% of power clean 1RM
(or double kettlebell swing clean @ 50%)
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
18 Reverse lunge box jump* @ 20″ W, 24″ M
:30 sec. static rest (Breathe, and focus on what’s next)

If designated weight creates compromised positions, or sets require interruption, make an immediate adjustment. Box jump must be caught at the top with hips above parallel (power clean catch position).

And then, aggressively:

18L, 18R 1-arm kettlebell row @ 50% of heaviest completed set above
36 calories Airdyne

Range of motion and execution do not change with a decrease in weight and an increase in pace. If 36 calories requires more than 3 minutes to complete, rest 2 minutes and repeat.

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

Nick. 1-arm kettlebell row.Nick. 1-arm kettlebell row.


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Posted: May 26th, 2015
at 6:50pm by Wolf Brigade


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physical. 05/25/15

Back squat:

5, 3, 2- 2- 2- 2

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

Then:

40 yd. sled push @ 115lb. W, 155lb. M
1 minute rest

Time each 40 yd. trip and repeat push + rest until time drops 3 seconds or more (Ex. Round 1: :18 sec., Round 2: :19 sec., Round 3: :19 sec., Round 4: :22 sec.– done.)

And then, at challenging weight, 1 round of:

Kettlebell Sequence #1

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

Using the same single kettlebell throughout, perform 10 total reps of each movement in order (note L & R). Today, select a weight that allows for uninterrupted sets of each movement, and rest as needed between.

Cubs.“The surest way to corrupt a youth is to instruct him to hold in higher esteem those who think alike than those who think differently.”
Friedrich Nietzsche


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Posted: May 25th, 2015
at 7:30pm by Wolf Brigade


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physical. 05/23/15

Bench press:

3 x 5 @ (up to) 75% of 1RM
1 x max rep @ 60% of above (Full 2/1000 in each lock-out)

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then, 3 rounds of:

5 Hang power clean @ 60- 70% of power clean 1RM
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
10 1-arm kettlebell Thruster (5L, 5R @ 25% of power clean 1RM- minimum 35lb. W, 55lb. M)
:30 static rest (Breathe, and focus on what’s next)

Position and range of motion considered, work hard to start and stay at designated weights.

Then, as quickly as possible:

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

This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.

Conditioning.Conditioning.


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Posted: May 23rd, 2015
at 11:34am by Wolf Brigade


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physical. 05/22/15

Deadlift:

2 x 5 @ (up to) 80% of 1RM
2 x 7 @ (up to) 60%- double overhand grip

Rest between sets. If a set within the designated ranges requires interruption, take as minor a pause as needed and finish strong. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Switch grip may be used in sets of 5, but not sets of 7.

Then, 3 rounds of:

10 Mace shovel @ minimum 10kg. W, 12kg M (5L, 5R)
10 Kettlebell halo @ minimum 1/4 BW
10 Chin-up (Scaled to ability in each round)
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)

Weights listed for mace shovel and kettlebell halo are minimum- If they do not pose a significant challenge for today’s rep scheme, scale to ability.

And then, skill work:

Whatever we need most/ Whatever your trainer points you towards

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

Doug. The work before the work.Doug. The work before the work.


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Posted: May 22nd, 2015
at 6:31pm by Wolf Brigade


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physical. 05/21/15

Push press:

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

Then:

Kettlebell push press:

1 x 5 @ 40-50% of barbell push press 1RM (Left)
1 x 5 @ 40-50% of barbell push press 1RM (Right)
1 x 3 @ 40-50% of barbell push press 1RM (Left)
1 x 3 @ 40-50% of barbell push press 1RM (Left)

Rest as needed between all sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. If imbalance is identified in single-arm press, make necessary skill work adjustments in the coming weeks.

And then, on a 10 minute descending clock, get as far as possible:

15 Slam ball + 15 Abmat sit-up @ 40lb. W, 50lb. M
10 Lateral medicine ball throw (Wall, no partner- 15lb. W, 20lb. M)
20 Slam ball + 20 Abmat sit-up @ 30lb. W, 40lb. M
10 Lateral medicine ball throw
25 Slam ball + 25 Abmat sit-up @ 20lb. W, 30lb. M
10 Lateral medicine ball throw
30 Slam ball + 30 Abmat sit-up @ 15lb. W, 20lb. M
10 Lateral medicine ball throw
35 Slam ball + 35 Abmat sit-up @ 10lb. W, 15lb. M
10 Lateral medicine ball throw

Hammer mechanics, standardize breathing, and hustle throughout. Goal is always high-quality completion, and never running out the clock.

Change.Not allowing arrogance or false bravado to enter into your training mindset is simply step one in digesting the message above. Just as important is being sure that our perception does not automatically become our reality, and that our confidence is rooted in what we have developed the ability to learn, not simply what we think we already have.


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Posted: May 21st, 2015
at 6:26pm by Wolf Brigade


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physical. 05/20/15

50 Turkish Get-up:

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

Then, 5 aggressive minutes:

Jumprope/ Burpee failure drill

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

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

Influence.Influence.


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Posted: May 20th, 2015
at 7:28pm by Wolf Brigade


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physical. 05/19/15

Pendlay row:

5 x 5 @ (up to) 60% of bench press 1RM

Rest between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then:

Kettlebell Short swing“*

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

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

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

And then:

30 calories Airdyne @ as fast as possible
1 minute @ 60% of max RPM from above
3 minutes @ 30% of max RPM from above
1 minute arms only

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

Directive.“The most precious etchings of caring can be traced not in the scope of its message, but in the integrity of its purpose.”
Johnathan Jena


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Posted: May 19th, 2015
at 7:55pm by Wolf Brigade


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physical. 05/18/15

Front squat:

5 x 5 @ 75% of 1RM

Rest between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then, 5 rounds of:

2 Sled drag (20yd. each @ 3/4 BW)
10 Ab wheel roll-out (Or, if needed, 15 perfect V-up)
:20 sec. rest

”Drag” = forward, and “Pull” = backward. Hammer position, challenge pace, and standardize breathing. As soon as position breaks in ab wheel roll-out, adjust to V-up.

And then, 10 high-quality rounds of:

5 Push-up/ Ring push-up (Scale to ability)
5 Straight/ Vertical jump (As high as possible in each rep)
3-5 Breaths rest (Use only as needed- 5 rounds max)

Mechanics and range of motion do not change in push-up, even as fatigue sets. “Scale to ability” means both increasing difficulty as is appropriate, and also having the sense to reel it back in.

Group. Bench press, Pendlay row.Group. Bench press, Pendlay row.


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Posted: May 18th, 2015
at 7:31pm by Wolf Brigade


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physical. 05/16/15

12 – 10 – 8 – 6 – 4 – 2 of:

Walking suitcase lunge @ (minimum) 1/2 BW

Rest :30 sec. between each set. If posture breaks, position erodes, or set requires interruption, have an immediate adjustment ready. Use kettlebells or dumbbells to reach designated weight. If 1/2 BW does not pose a suitable challenge, adjust accordingly.

Then, 5 minutes of:

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

Perform as many quality reps as possible, switching hands as desired, and resting a maximum of :10 sec. only as needed. If designated weight creates/ forces a compromised position, make as minor an adjustment as necessary to return to form.

Then, as many rounds as possible in 10 minutes of:

4 Chin-up/ Mixed grip (Change by round as desired)
:30 sec. double kettlebell rack hold @ 1/2 BW
2 Sprint start*
1 rep 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 training in a group: Walking, by any person, at any time=
1 additional round after time expires.

*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.

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


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Posted: May 16th, 2015
at 12:53pm by Wolf Brigade


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physical. 05/15/15

Axle deadlift:

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

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

Minimum 2 minutes rest, then, 6 rounds of:

6 Kettlebell squat thrust + deadlift* @ (up to) BW
6 Dip (Scaled to ability in each round)
:30 sec. rest

Move quickly and in excellent positions, and maximize rest through smart breathing and focus on what’s next.

And then, 6 minutes of:

Mace complex:

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

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

*Today, use two kettlebells to reach designated weight

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

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

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

And now, something fun:

Medicine ball throw/ catch, from a new series of short demonstration videos we will be releasing over the coming weeks.


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Posted: May 15th, 2015
at 6:41pm by Wolf Brigade


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physical. 05/14/15

Power clean:

Climb to a new 2RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 3, 3, 2, 2… ) Start conservatively (no more than 60% of previous 2RM) and end as heavy as possible for 2 quality, back-to-back reps.

Then,

Benchmark

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

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

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

Benchmark- Suicidal Tendencies


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Posted: May 14th, 2015
at 6:30pm by Wolf Brigade


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physical. 05/13/15

Bench press:

4 x 8 @ (up to) 60% of 1RM, each rep with a full 3/1000 at the top

Rest as needed between sets. If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

Then:

Pendlay row:

1 x 12 @ heaviest set from above

Set may be broken into 2 x 6 if needed. If range of motion fails, make a minor weight adjustment and continue.

And then:

20 Turkish Get-up @ 50-60% of 1RM (5L, 5R x 2)

Rest as needed between arms. If reps become singles or position breaks, adjust weight immediately.

And finally, 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.

Kelly. Squat.Kelly. Squat.


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Posted: May 13th, 2015
at 7:28pm by Wolf Brigade


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physical. 05/12/15

50 Push-up (Each rep perfect. Scaled to ability- up or down- as neeed)
75 Kettlebell Short swing“* @ 70lb. W, 79lb. M

If kettlebell swing weight creates compromised position, adjust one interval down and continue. If sets drop below 10 reps, drop one interval down and continue. Be mindful of breathing, starting position, transitions, and common faults. Be self-aware regarding your ability/ inability to swing designated weight in a powerful, organized manner.

Then, 8 aggressive rounds of:

Partner drag:

2 trips “Leader” @ 20 yd. each
2 trips “Follower” @ 20 yd. each
:20 sec. rest

4 total trips = 1 round.

Follower: Drape a rope/ belt/ like around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward, keeping your guts tight, and leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, stay postured up, and drive forward with intent.

And then, 2 rounds:

2 minutes Airdyne (Forward, dowel in back rack)
1 minute Airdyne (Arms only)

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

Leslie, Kelly. Partner drag.Leslie, Kelly. Partner drag.


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Posted: May 12th, 2015
at 6:43pm by Wolf Brigade


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physical. 05/11/15

Back squat:

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

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

Then, 4 rounds:

32 Hollow rock/ Superman rock (Alternate each round)
16 Squat (With kettlebell in 1/2 halo position– 35lb. W, 55lb. M)
8 Pull-up/ Mixed grip (Scale to ability in each round)

Use the most difficult pull-up variation possible in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

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


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Posted: May 11th, 2015
at 7:28pm by Wolf Brigade


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physical. 05/09/15

Power clean:

3 x 3 @ (up to) 85% of 1RM
2 x 5 @ (up to) 70%
1 x 9 @ (up to) 50% (perform as double kettlebell swing clean)

Rest as needed between all sets. If a set requires interruption or position breaks, make as minor a weight adjustment as needed and re-do it uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

8L, 8R 1-arm kettlebell row
12 Burpee
(Up to) 1 minute rest

1-arm kettlebell row: Today, weight decreases one interval each round- round 1 starts as heavy as possible for 8 uninterrupted reps each side, and then moves down in each remaining round (Ex. Round 1: 88lb., Round 2: 79lb. Round 3: 70lb., Round 4: 62lb., Round 5: 53lb.).
Burpee: Today, perform any burpee variation you choose, and alternate by round as desired. Suggestions include: Burpee broad jump, Surf burpee, lateral burpee, burpee box jump.
Rest: Today, output dictates duration of rest. Heavier weight, vicious pace = more rest. Lighter weight, less vicious pace = much less. Earn the added rest.

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

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

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

StageCharles Bukowski.


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Posted: May 9th, 2015
at 11:45am by Wolf Brigade


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physical. 05/08/15

5 rounds of:

1 minute double kettlebell rack hold
(Minimum W- 35lb. x 2, M- 55lb. x 2)
:30 sec. rest
1 minute anchored squat @ 25lb. W, 35lb. M
:30 sec. rest

Hammer position, and stay engaged in the process- no lazy rounds. If designated weights do not pose a suitable challenge, adjust accordingly. If weight does need to travel to the ground, it stays there for no more than 5 seconds.

Then, minimum 15 minutes skill work:

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

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

Turkish Get-up (Regular and/ or 2-count)

Kettlebell windmill (Single or double kettlebell)

Practice several of the movements listed above at skill work weights. Start with the basics, and increase difficulty as appropriate. Spend enough time to note improvement before moving on.

Michael. Anchored squat.Michael. Anchored squat.


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Posted: May 8th, 2015
at 6:36pm by Wolf Brigade


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physical. 05/07/15

Deadlift:

3 x 5 @ (up to) 80% of 1RM
1 x 10 @ (up to) 50% (perform as kettlebell suitcase deadlift)

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

2 5/1000 Bodyweight row
4 Tire flip
4 Box jump ladder
(Baseline: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
8 Dip (Scaled/ weighted to ability in each round)
(Up to) 1 minute rest

5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Jumps: Box 1 or box 2 distance/ height may increase or decrease as needed in each round. Each round of jumps should pose a challenge- scale accordingly.

And then, 4 rounds:

1 minute Airdyne (Forward @ 50%)
1 minute Airdyne (Arms only)

Not a sprint, but never a crawl- accumulate as many revolutions/ calories as possible. Maximize your time spent.

Group. Bear hug escapes.Self-defense clinic 04/15. Bear hug escapes.


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


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physical. 05/06/15

5 rounds of:

2L, 2R Dumbbell power snatch
20 Kettlebell Short swing @ 50-60% of 5RM
1 minute rest

Today, 1st set is performed as heavy as possible for 2 quality, uninterrupted reps each side. Sets 2 & 3 move down 10lb., and sets 4 & 5 move down another 5lb. (Ex. Set 1: 90lb. Sets 2 & 3: 80lb. Sets 4 & 5: 75lb.). Position considered, kettlebell swing weight stays the same throughout.

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

Then, as quickly as possible:

30 Slam ball @ 30lb. W, 40lb. M
30 Ab wheel roll-out (Or, if needed, 45 quality V-up)
300 Jumprope

Hammer position, challenge pace, and standardize breathing. As soon as position breaks in ab wheel roll-out, adjust to V-up.

Casy. Dumbbell power snatch.Casy, Matt. Dumbbell power snatch.


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Posted: May 6th, 2015
at 7:31pm by Wolf Brigade


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physical. 05/05/15

Front squat:

5 x 3 @ (up to) 85% of 2RM from 03/16/15

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.

Then, 5 aggressive rounds of:

1 Sled drag (20 yd. each @ 75% of heaviest set from above, or bodyweight- whichever is heavier)
10 Push-up/ Airplane push-up*/ Hindu push-up
1 minute rest

”Drag” = forward, and “Pull” = backward. Alternate push-up variation by round as desired, or as position dictates. Start as challenging as possible and adjust as necessary.

And then, 3 rounds of:

50 revolutions Airdyne (Arms only)
2 minutes Airdyne @ 75% (note calories)

In a group: Any visible drop in effort by any equals extra round for all.

*Airplane push-up: Simply begin and end with chest/ guts on the ground and hands and quads off the ground.

Fog.“The depth of darkness to which you can descend and still live is an exact measure of the height to which you can aspire to reach.”
Pliny the Elder


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Posted: May 5th, 2015
at 6:53pm by Wolf Brigade


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physical. 05/04/15

Press:

3 x 3 @ 75-80% of 1RM
3 x 5 @ 60-65%
5 x 1L, 1R @ (up to) heaviest set above
(performed as kettlebell 50/50 press)

Rest as needed between all sets. If a set requires interruption make as minor an adjustment as needed prior to continuing. When scheme is listed as “3 x 3″, it always refers to “Sets” x “Reps”.

Alternate 1L, 1R in final sets, and rest between the 2 reps. 50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Then, 4 rounds of:

6 Kettlebell halo (immediately into)
8 Box step*
1 minute rest

Position and execution considered, halo weight is as heavy as possible in each round; If we feel we can accomplish 10 reps with the weight we’ve chosen, it is too light. Adjust (up or down) as needed. Today, box step is performed with kettlebell in the 1/2 halo position following the 6th rep.

And then, skill work:

Double kettlebell swing clean
Kettlebell snatch
Headstand/ Handstand

Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Kettlebell swing clean/ snatch: 30-40 reps @ skill work weight. Headstand/ Handstand: 5-10 minutes.

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

Kelley. Sled pull.Kelley. Sled pull (the less glamorous but equally useful cousin of the drag…).


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Posted: May 4th, 2015
at 6:15pm by Wolf Brigade


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physical. 05/02/15

Back squat:

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

Rest as needed between sets. Position considered, both sets are to be performed uninterrupted.

Then, 3 rounds of:

3 Back squat @ (up to) 75% of 1RM
7 Kettlebell Good Morning @ minimum 1/2 BW
(Up to) 2 minutes rest

If a set of either movement requires interruption, or creates a compromised position, make as minor an adjustment as needed before continuing. Provided position is strong, scale Good Morning to ability- 1/2 bodyweight is minimum.

And then, 7 minutes of:

7 Lateral burpee*
7 Bodyweight row
7 Knees-to-elbows

Count rounds and completed partials. There is no designated rest- if needed, keep it short and specific (3 breaths or less). Speed is not a substitute for form- if mechanics erode as the water deepens, apply the necessary scaling and continue safely.

And finally, with a partner, 5 rounds of:

10 Abmat medicine ball pass @ 15lb. W, 20lb. M
10 Medicine ball throw/ catch @ 15lb. W, 20lb. M (Standard 12ft.)
5 Medicine ball throw/ catch @ 15lb. W, 20lb. M (As far as possible)
:20 sec. rest

With a partner, stand a reasonable distance apart (minimum 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. If no partner is available, adjust to medicine ball throw against a wall.

*Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead.

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


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Posted: May 2nd, 2015
at 11:14am by Wolf Brigade


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physical. 05/01/15

5 rounds of:

10 Mace shovel @ as heavy as possible
10 Hand-to-hand tire smash @ 10lb. + W, 16lb. + M
5 Kettlebell deadlift @ minimum 1/2 BW
5 breaths rest
5 Kettlebell Sumo deadlift @ minimum 1/2 BW
1 minute rest

Weights in all movements today are scaled to ability, and dictated by position and execution. Challenge yourself in each set.

Then, 3 rounds of:

1 minute handstand hold
1 minute hollow rock/ hold
1 minute jumping jacks

Today, scaling for handstand is the tripod headstand.

Enson.Wolf Brigade FoundationCommitment is a circle, not a straight line.


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Posted: May 1st, 2015
at 6:30pm by Wolf Brigade


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physical. 04/30/15

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

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

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

Then, 5 rounds of:

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

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

NightThe gift of darkness. Thank you to John Perry.


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Posted: April 30th, 2015
at 6:37pm by Wolf Brigade


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physical. 04/29/15

Bench press:

5 x 2 @ (up to) 90% of 2RM from 03/18/15

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”.

Then, 2 rounds of:

2 Turkish Get-up @ 80-90% of 1RM (Left arm)
2 Turkish Get-up @ 80-90% of 1RM (Right arm)

Rest between reps/ arms as needed, and focus on the details. If one single element of the lift falls apart, adjust weight for all future reps.

Then, 1 round on a 4-minute descending clock:

20 Goblet squat @ 1/2 BW +
20 Walking lunge @ 3/4 BW

If 1/2 bodyweight does not pose a significant challenge in the squat, adjust to ability. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal should always be completion, and never running out the clock.

1 minute rest, then 3 rounds or 5 minutes- whichever comes first:

20 Jumping pull-up
10 Double kettlebell swing clean (35lb. x 2 W, 55lb. x 2 M)

If swing clean set requires more than one interruption, adjust weight one interval down and continue. Take care to not substitute pace for range of motion in jumping pull-up.

Perception vs. ExecutionFeatured on a board in our training room recently were these simple but often overlooked concepts/ ideas.

In the context above, “low-level variables” include diet, mood, ego, location/ equipment, frustration… All which can be used as convenient excuses to derail or delay progress, and all of which can and must be controlled and navigated properly to move past the beginning stages of physical and/ or mental progress.

A simple way of approaching it is asking “What can and will I accomplish when the situation is ideal?” vs. “What can and will I accomplish when the situation is stacked against me?” Ideal is easy, the other is not.

Making excuses is easy; developing expertise is… not. In answering the two questions above, refer to the concepts a little further above. What you view vs. what you DO… and how often and attentively you do it.

There is no such thing as “Occasional relentlessness”.
There is no value in being “Partially unstoppable”.

High-level progress requires the limiting of low-level variables.


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Posted: April 29th, 2015
at 8:04pm by Wolf Brigade


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physical. 04/28/15

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

Rest as needed between sets- not too little, not too much. Today, pull-up is partner assisted if needed- no bands, no jumping.

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

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

Then, accumulate:

40 Shin hops* and/ or High-knee jumps
80 Kettlebell kayak** (As heavy as possible for 10-rep sets)

Partition and intersperse sets as desired; Position and weight considered, larger sets may be used- minimum hop/ jump set is 5 reps, and kayak set is 10 reps. Rest up to :20 sec. as needed.

And then, at a vicious pace:

100 revolutions or 20 calories Airdyne whichever comes first

Take no rest, standardize breathing, and make yourself uncomfortable; The ability to do so is earned, and should be embraced when presented. Both atmosphere and execution should be anything but casual during short bouts of conditioning.

*Begin with shins and tops of feet on the ground, arms tight, and torso upright and strong. With tension and power, allow butt to drop back to the heels, pop your hips, and pull your feet flat to the floor. Goal is jumping from your shins into a strong, stable squat position.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.

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


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Posted: April 28th, 2015
at 6:38pm by Wolf Brigade


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physical. 04/27/15

Front squat:

3 x 3 @ 75-80% of 1RM
3 x 5 @ 60-70% of 1RM
1 x 15 @ (up to) 1/2 BW (perform as double kettlebell front squat)

Rest as needed between all sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 3″, it always refers to “Sets” x “Reps”.

Then, 3 rounds of:

5 Hang power clean + push press @ 50-60% of push press 1RM
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)

Position and range of motion considered, work hard to start and stay at 50-60%.

And then:

50 Medicine ball throw/ catch* (immediately into)

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

1-arm kettlebell swing (2 rounds L, 2 rounds R x 2 @ 35lb. W, 55lb. M)

Count reps in each round, and attempt to match throughout. Unless position breaks, or set requires interruption, start and stay at weights designated above.

*With a partner, stand a reasonable distance apart (minimum 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. If no partner is available, adjust to medicine ball throw against a wall.

Ashley. Push press.Ashley. Push press.


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Posted: April 27th, 2015
at 7:47pm by Wolf Brigade


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physical. 04/25/15

Benchmark

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

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

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

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

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

Failure.“Our training is structured to allow us to work hard all the time, push ourselves intelligently, and put ourselves in the ground occasionally.” Mental #41: Recovery, and submission signals.


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Posted: April 25th, 2015
at 11:40am by Wolf Brigade


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physical. 04/24/15

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

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

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:

100 yd. Farmer carry (Minimum: W- 55lb. x 2, M- 70lb. x 2)
2 minutes 360 sit-up (Count reps)

Work hard, stay focused on position, and (if needed at all) keep rest to a minimum. Attempt to match/ exceed sit-up reps between round 1 and round 2.

*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.

Mat. Turkish Get-up.Mat. Turkish Get-up.


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Posted: April 24th, 2015
at 6:44pm by Wolf Brigade


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physical. 04/23/15

Back squat:

5 x 5 @ 75% of 1RM

Rest as needed between sets. Position considered, attempt to stay at 75% throughout. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then, 2 rounds of:

20 Slam ball (10lb. W, 20lb. M)
15 Slam ball (20lb. W, 30lb. M)
10 Slam ball (30lb. W, 40lb. M)
5 Slam ball (40lb. W, 50lb. M)
5 Walking inchworm

Each set of slam ball is followed by 3-5 breaths rest (not to exceed :10 sec.). Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there.

And then, 5 aggressive rounds of:

5 Plyometric push-up
(Up to) :20 sec. rest

Scale push-up to ability in each round- get out what you put in.

Shawn. 2-second overhead swing.Full, quick recovery wished to Shawn. And a heartfelt acclamation for a truly selfless act in this increasingly selfish world.


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Posted: April 23rd, 2015
at 6:54pm by Wolf Brigade


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physical. 04/22/15

4 rounds of:

8 Bench press @ 50-60% of 1RM
8 Kettlebell halo @ minimum 1/4 BW
8 Dip
(Up to) 2 minutes rest

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

Then, 4 rounds of:

1 Sled drag (20 yd. each @ 3/4 BW)
1 Sled pull (20 yd. each @ 3/4 BW)
10 Box jump @ (up to) 60% of 1RM
1 minute rest

”Drag” = forward, and “Pull” = backward. Mind breathing and footwork, and move quickly; Pay consideration to what the sled will do to the jump, and scale height immediately if position breaks.

And then:

6 minutes Airdyne (Forward- dowel in back squat rack)

Not a sprint, but never a crawl- accumulate as many revolutions/ calories as possible. Maximize your time spent.

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, or you’ll fall for anything…
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 will get you entirely somewhere else.


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Posted: April 22nd, 2015
at 7:57pm by Wolf Brigade


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physical. 04/21/15

Pendlay row:

8, 6, 4- 4- 4- 4

Rest as needed between sets. Begin at moderate weight (50% of bench press 1RM) and lift as heavy as is sustainable through the sets of 4. Weight increases each set (denoted by commas between) until 4, and then, position considered, remains the same (denoted by dashes).

Then, 3 rounds of:

12 Bodyweight row
24 Superman rock
12 Kettlebell deadlift @ minimum 1/2 BW
24 Hollow rock
12 1-arm kettlebell swing @ minimum 1/4 BW (6L, 6R or hand-to-hand)

Move meticulously, and work hard- scale kettlebell deadlift and 1-arm swing to ability, minding the minimums set above. If rest is needed, take it after deadlift or swing, and keep it under :20 sec.

WhyWhy? Because learning to manage reasonable discomfort in a safe training environment is vitally important. That’s why.


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Posted: April 21st, 2015
at 6:53pm by Wolf Brigade


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physical. 04/20/15

5 rounds of:

1 Power clean @ 80-85% of 1RM
:30 sec. rest
1 Power clean @ 80-85% of 1RM
2 Front squat @ same
(Up to) 2 minutes rest

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

Then:

8L, 8R Kettlebell push press
1 minute rest
6L, 6R Kettlebell push press
1 minute rest
4L, 4R Kettlebell push press
1 minute rest
2L, 2R Kettlebell push press

Start as challenging as possible for 8 consecutive reps each side, pausing as needed in the rack position, and attempt to use the same weight throughout. If lockout fails or mechanics erode, adjust one interval down and continue.

And then, as quickly as possible:

50 revolutions Airdyne
25 Burpee
15 Inchworm
5 Sprint start

Focus breathing, hammer mechanics, and rest as little as possible. If it is needed, keep it specific (3 breaths or less) and take it after inchworm. Each inchworm includes a push-up prior to the hands walking back to the feet, and a full stand-up once they get there.

Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.

Hetal. Kettlebell push press.Hetal. 24kg. kettlebell push press.


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Posted: April 20th, 2015
at 7:37pm by Wolf Brigade


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physical. 04/18/15

4 rounds of:

6 Pull-up (As challenging as possible in each round)
4L, 4R Kettlebell snatch @ baseline 35lb. W, 55lb. M
:20 sec. rest

Pull-up variation and kettlebell snatch weight are scaled to ability in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly. If kettlebell snatch set requires interruption with chosen weight, adjust one interval down and continue. Lifts today may also be performed as hand-to-hand kettlebell snatch if desired.

Then, at a moderate but challenging weight, 1 round of:

Kettlebell Sequence #1

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

Using the same single kettlebell throughout, perform 10 total reps of each movement in order (note L & R). Today, select a weight that allows for uninterrupted sets of each movement, and rest as needed between.

Then:

12 reps max distance medicine ball throw/ catch @ 12lb. W, 15lb. M

Starting at a minimum of 12 ft., perform 12 consecutive throws from the furthest distance possible.

And then, 15 minutes of:

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

Count rounds and completed partials (Ex. 7 rounds + 5 Ab wheel= 7.1). If weight forces position break in jump, make an immediate adjustment.

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


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Posted: April 18th, 2015
at 12:26pm by Wolf Brigade


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physical. 04/17/15

5 rounds of:

5 Back squat @ 65-75% of 1RM
5 Kettlebell Good Morning @ minimum 1/2 BW
(Up to) 2 minutes rest

If a set of either movement requires interruption, or creates a compromised position, make as minor an adjustment as needed before continuing. Provided position is strong, scale Good Morning to ability- 1/2 bodyweight is minimum.

Then, 2 aggressive rounds:

400m row
40 Medicine ball throw/ catch* @ 15lb. W, 20lb. M
20 Mace swing (Pendulum, 360, 10-2, varial– 10kg. W, 12kg. M)

Hammer position in all movements, and hustle throughout; There is no designated rest- if it is needed, it is to be kept short and specific and taken after mace swing.

And then:

60 revolutions Airdyne (Arms only)
2 minutes Airdyne @ 100% (note calories)

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

Cory. Board.Cory. Peg board.


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Posted: April 17th, 2015
at 6:31pm by Wolf Brigade


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physical. 04/16/15

Press:

7, 5, 5, 5+

Weight starts conservatively (less than 50% of 1RM) and increases each set (denoted by commas between). Rest as needed between sets, and attempt to end between 70-80% of 1RM. If possible, final set may extend past 5.

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

Bar hang (alternating with)
Jumping pull-up

Count reps in all 4 pull-up rounds- keep effort high and pace strong, and attempt to match throughout. Each drop from the bar in the hanging rounds = 10 burpee and minus 10 reps pull-up.

And then, with as few trips as possible to the ground:

Accumulate 5 minutes double kettlebell rack hold
(W- 35lb. x 2, M- 55lb. x 2)

Rest as little as possible, not as much as you’d like to- when weights leave the rack position, clock stops.

And finally:

5 minutes Abmat sit-up

Perform as many quality reps as possible with as little rest as possible. If it is taken, keep it short and specific. Performing short sets is always preferable to taking long rest in simple conditioning pieces. If position breaks (butt off the ground, back round at the top) add up to 15lb. of weight to help right the ship.

Agents.New “Agents” softgoods available 05/01/15. Place pre-orders now… email here.


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Posted: April 16th, 2015
at 6:32pm by Wolf Brigade


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physical. 04/15/15

Goblet squat:

4 x 4 @ as heavy as possible in each

Rest as needed between sets, and adjust weight between rounds if position breaks or set requires interruption. Lift weight correctly and dynamically into Goblet position.

Then, 6 aggressive rounds of:

6 Kettlebell Short swing* @ (up to) 90% of 5RM (minimum 1/2 BW)
6 Kettlebell high pull/ Goblet squat @ same (1 + 1 = 1)
Minimum 1 minute rest

If chosen weight creates/ forces compromised positions in any movement, make an immediate adjustment- If imbalance is present, weakest of the 3 lifts governs weight. High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat.

And then, 6 minutes of:

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

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

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

V.Nothing defies logic quite so adeptly as denial.


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


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physical. 04/14/15

Bench press:

4 x 8 @ (up to) 60% of 1RM, each rep with a full 3/1000 at the top

Rest as needed between sets. If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

Then, aggressively:

10 Sled drag (20 yd. each @ 75lb. W, 90lb. M)

”Drag” = forward, and “Pull” = backward. Mind breathing and footwork, and move quickly- safety considered, any stop lasting more than :10 seconds equals 1 extra trip.

Rest 1 minute, then, 6 rounds of:

12 Push-up/ Ring push-up (Alternate by round if needed/ desired)
12 Hollow rock/ Superman rock (Alternate by round if desired)
12 Wall squat

Scale push-up as needed if range of motion fails, or position breaks. Wall squat may be performed with stick for extra tension if needed, or with hands hovering over a barbell racked at squat height.

Greg. Handrail.Greg. Handrail.


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Posted: April 14th, 2015
at 7:20pm by Wolf Brigade


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physical. 04/13/15

Walking lunge:

4 x 8 @ (up to) 60% of front squat 1RM

Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal today is challenging, uninterrupted sets- if set requires interruption, make a minor adjustment and continue. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

Then:

Benchmark

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

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

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

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

Rest up to 3 minutes, then 3 rounds of:

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

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

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


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Posted: April 13th, 2015
at 7:45pm by Wolf Brigade


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physical. 04/11/15

Power clean:

3 x 5 @ (up to) 80% of 2RM from 03/19/15

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

Then, 7 rounds of:

7 Overhead Abmat sit-up* (or, if needed, 9 “Prison” Abmat)
5 Double kettlebell swing clean
7 Double kettlebell front squat
3L, 3R 50/50 kettlebell strict press**

Position considered, all lifts in each round are performed without putting the kettlebells down- goal today are challenging, uninterrupted sets governed by the weakest lift (50/50 press). If sets require interruption, adjust one interval down and continue uninterrupted. If rest is needed, keep it short and take it after the press.

And then, as quickly as possible:

20 Tire flip

Use assistance as needed if reps require more than :10 seconds between, or position breaks.

*Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count. In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout both variations.
**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.

Overhead Abmat sit-up.This highly technical, nearly medical textbook quality drawing depicts the top position of our overhead Abmat sit-up. The red line indicates the straight path from hands/ bar through the head and hips. Enjoy (there’s more where this came from… ).


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Posted: April 11th, 2015
at 12:01pm by Wolf Brigade


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physical. 04/10/15

Deadlift:

4 x 8 @ (up to) 60% of 1RM, each rep with a full 3/1000 at the top

Rest as needed between sets. Today, all reps are performed with an overhand grip; If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

8 Box jump @ challenging, uninterrupted height (roughly 75% of 1RM)
:45 sec. rest

The game today is 8 challenging, uninterrupted reps- If set requires interruption, make a minor height adjustment and continue.

And then, 6 aggressive rounds of:

30 revolutions Airdyne @ 100%
30 Tire smash (Any variation) or Mace 360

Alternate between tire smash and mace 360 by round as desired. Keep the weights moderate, execution perfect, and pace strong. Airdyne: Though output may change, effort should remain at 100% in each and every round.

Vincent. Sled drag.Vincent. Sled drag.


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


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physical. 04/09/15

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

Then:

30 Dumbbell power snatch @ as heavy as possible in 3-rep sets
20 Kettlebell full-range high-pull @ as heavy as possible in 5-rep sets
10 Slam ball @ 35lb. W, 50lb. M
:20 sec. rest
10 Slam ball @ 25lb. W, 40lb. M
:20 sec. rest
10 Slam ball @ 15lb. W, 30lb. M

If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely. Alternate arms every 3 reps in dumbbell power snatch; If rest is needed in it, or the full-range high pull, keep it to 3 breaths.

And then, skill work:

Kettlebell snatch
Headstand/ Handstand
Tumbling
(Front roll, back roll, side fall)

Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Kettlebell snatch: 30-40 rep @ skill work weight. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.

Learning.Heather, Shawn. Teaching/ learning the kettlebell press.


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Posted: April 9th, 2015
at 6:24pm by Wolf Brigade


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physical. 04/08/15

Bench press:

5 x 5 @ (up to) 80% of 2RM from 03/18/15

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

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

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

Move aggressively, and insist on full range of motion in all reps. 4 + 3 + 2 + 1 = 1 round. If needed, rest briefly and specifically, and scale movement if position breaks.

And then, accumulate as quickly as possible:

120 revolutions Airdyne (Arms only)
60 Hollow rock

Complete uninterrupted, or break into 60 + 30 x 2. Hustle on the Airdyne, and be constantly mindful of position in hollow rock.

Finally, skill work:

Double kettlebell clean
Double kettlebell swing clean

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

Double kettlebell swing clean + front squat from Wolf Brigade on Vimeo.


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Posted: April 8th, 2015
at 7:31pm by Wolf Brigade


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physical. 04/07/15

Kettlebell Good Morning:

7, 5, 3- 3- 3- 3

Rest as needed between sets. Goal is challenging sets with sound positioning throughout, beginning at moderate weight and ending as heavy as possible. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes).

Then, 5 aggressive rounds of:

7 Kettlebell Short swing @ 1/2 BW +
7 Broad jump
7 Ab wheel roll-outs (or, if needed, 9 v-up)

If rest is needed, keep it short and specific, and take it between ab wheel and kettlebell swing. If position breaks or mechanics fail, adjust swing weight one interval down and continue safely.

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

And then, 5 minutes:

Jumprope/ Straight jump failure drill

If we miss during the 5 minutes due to form or fatigue, immediately perform straight/ vertical jumps and then resume your set. (Under 6 months attendance: 5 jumps per miss. Over 6 months: 7 jumps per miss.)

Carmen. Kettlebell Good Morning.Bottom position of our kettlebell Good Morning. Note: Vertical shin, strong arch, kettlebell and elbows tucked into body, feet narrow and straight, head neutral.


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Posted: April 7th, 2015
at 6:32pm by Wolf Brigade


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physical. 04/06/15

Front squat:

5 x 5 @ (up to) 80% of 2RM from 03/16/15

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

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

1-arm kettlebell swing @ 35lb. W, 55lb. M (Switch arms each round)

If weight needs to be put down during work rounds, adjust one interval down and continue. Hammer position and mechanics, and challenge pace to maintain output in all rounds.

And then:

1 max rep set push-up
1 minute rest
1 max rep set underhand bodyweight row
1 minute rest
4 rounds max RPM/ max duration Airdyne

Push-up/ Bodyweight row: Rest as needed in the plank or pike positions.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Airdyne: Drive to and reach max RPM, and keep it there as long as possible. Slow to 30-40%, rest as needed (up to :60 sec. each round), and repeat with ferocity. Put in what you expect to get out- keep the effort high even as output changes.

Airdyne vs. HandstandAirdyne vs. Handstand (no one wins).


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Posted: April 6th, 2015
at 7:23pm by Wolf Brigade


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physical. 04/04/15

Pendlay row:

5 x 5 @ (up to) 70% of bench press 1RM

Rest as needed between sets, hammer position, and demand full range of motion in each rep. If sets require interruption, make as minor an adjustment as needed to continue uninterrupted.

Then, 12 minutes of:

8 Kettlebell squat thrust + deadlift* @ (up to) BW
4 Farmer carry (20yd. each @ same)
1 minute rest

Posture, tension, high effort, and strong pace. If position breaks or sets require more than 1 interruption, adjust weight and continue. Maximize rest through smart, deliberate breathing and movement-based mobility.

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

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

Minimum distance is 12 ft. and minimum number is 150.
Each and every rep under the 150-rep minimum when time expires =
3 Burpee + 5 V-up

*Today, use two kettlebells to reach designated weight.

ComposureImportant enough to post frequently and consider constantly.


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Posted: April 4th, 2015
at 12:27pm by Wolf Brigade


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physical. 04/03/15

Timing each, perform 5 rounds of:

1 Sled drag (20 yd. @ BW)
15 Box jump (20″ W, 24″ M)
15 Burpee
1 minute rest

”Drag” = forward, and “Pull” = backward. If desired, and the mechanics of the basic movements are sound, 20 burpee box jumps may be used in place of 15 + 15 in any chosen round. Maximize rest through smart, deliberate breathing and movement-based mobility. Attempt to keep time the same from round 1 through round 5.

Then, accumulate:

150 Tire smash (Any variation)
150 Mace swing (Pendulum/ shove, 360, 10-2, varial)

Change movement variation and intersperse sets as desired- minimum set is 10 reps. Keep the weights moderate and the execution perfect.

Group therapy.Group therapy, anger management, tire smash… Call it what you will.


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Posted: April 3rd, 2015
at 6:34pm by Wolf Brigade


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physical. 04/02/15

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

Rest as needed between arms. If reps become singles or position breaks, adjust weight immediately.

Then, in order:

30 Pull-up (Scaled to ability and broken into 5-rep sets)
60 reps “GYAOTG” (Change movement @ 30 reps if desired)
90 reps kettlebell kayak* (35lb. W, 55lb. M)

Today, pull-up is partner assisted if needed- no bands, no jumping. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.

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

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

And then, Airdyne:

1 minute @ max effort
1 minute @ 20%
:45 sec. @ max effort
:45 sec. @ 20%
:30 sec. @ max effort
:30 sec. @ 20%
:15 sec. @ max effort

Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.

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

Group. Bodyweight row.Group. 3/1000 Bodyweight row.


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Posted: April 2nd, 2015
at 6:32pm by Wolf Brigade


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physical. 04/01/15

Deadlift:

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

Push press:

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

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

Then, 5 aggressive minutes of:

50 High-knee jumprope
5 Slam ball @ 25lb. W, 40lb. M

If designated weight forces a compromised position, adjust immediately to the next interval down. Count rounds and completed half-rounds.

And then, immediately:

1 max rep set “Prison” Abmat sit-up

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout.

Tanya. Dip and drive.Tanya. Organized dip and drive.


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Posted: April 1st, 2015
at 7:21pm by Wolf Brigade


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physical. 03/31/15

40 360 sit-up (or, if absolutely needed, 60 hollow rock + 20 v-up)

Then, 10 rounds, each on a 1-minute descending clock:

3 3/1000 Bodyweight row
5 Double kettlebell swing clean + front squat @ 50% BW

Complete the 8 reps with meticulous quality and strong pace. Rest the remainder of the minute. Note strongest and weakest time to completion, and examine the reason for the drop. If the 8 reps cannot be completed within the minute, move one weight interval down and continue.

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, skill work:

Double-under
Tumbling
(Front roll, back roll, side fall)
Kettlebell llfting (Snatch, windmill, Odd Lifts)

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

1“Men have called me mad; but the question is not yet settled, whether madness is or is not the loftiest intelligence— whether much that is glorious— whether all that is profound— does not spring from disease of thought…”Edgar Allan Poe


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Posted: March 31st, 2015
at 6:56pm by Wolf Brigade


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