physical. 03/06/15

“Odd Lifts” Friday!

24 Mace front pendulum
(Weight scaled to ability- minimum 8kg. W, 10kg. M)
20 Hand-to-hand tire smash (6lb. W, 10lb. M)
16 Kettlebell halo/ Mace 360
(Weight scaled to ability- minimum halo 25lb. W, 45lb. M, minimum 360 8kg. W, 10kg. M)
12 Lateral slam ball @ 15lb. W, 20lb.M
8 Dip (Scaled to ability)
(Up to) 1 minute rest

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

Then, skill work:

Kettlebell “Odd Lifts”

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

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

Chris. Mace pendulum.Wolf Brigade. Mace front pendulum.


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Posted: March 6th, 2015
at 7:30pm by Wolf Brigade


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physical. 03/05/15

Back squat:

1 max rep set @ 60% of 1RM

Rest as needed in a strong top position. If position breaks or bar returns to the rack, set is over.

Then, 4 rounds of:

4 Kettlebell push press (Left @ challenging and uninterrupted)
4 1-arm kettlebell row (Left @ challenging and uninterrupted)
4 Kettlebell push press (Right @ challenging and uninterrupted)
4 1-arm kettlebell row (Right @ challenging and uninterrupted)
(Up to) 2 minutes rest

Begin round 1 as heavy as possible, and scale weight by round as position breaks or sets require interruption. Today: Use same weight for push press and row- weaker of the two lifts governs weight in each round.

And then, 2 rounds of:

20 1-arm kettlebell swing @ 35lb. W, 55lb. M (Switch arms as desired)
20 Rocking chair @ 25lb. W, 45lb. M- use bumper plate
20 calorie row

Keep an aggressive pace and a strong focus on position and execution of each movement- one will lead directly to the other.

Wolf Brigade. Lake Tahoe.Wolf Brigade. Lake Tahoe.


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Posted: March 5th, 2015
at 7:30pm by Wolf Brigade


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physical. 03/04/15

Power clean:

3 x 5 @ 80% of 1RM
3 x 5 @ 40-50% of 1RM (each with a full 5/1000 in a strong top position)

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”.

Rest up to 2 minutes, then:

15 Goblet squat @ minimum 1/2 BW
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)

Push-up: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). You may rest as needed in the plank or pike position.

BandannaCamaraderie” bandanna available in our online store (Tiny adorable dog not included).


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Posted: March 4th, 2015
at 7:30pm by Wolf Brigade


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physical. 03/03/15

2 rounds of:

25 Kettlebell “Short swing @ (up to) 1/2 BW
10 2-second overhead kettlebell swing @ (up to) 1/4 BW
5 minutes Airdyne (with kettlebell in Goblet position- 25lb. W, 35lb. M)
1 minute rest

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

2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times (Keep your back straight and push the weight to the ceiling).

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

Box jump (20″ W, 24″ M)

Move specifically, powerfully and with fluidity, and match output throughout. Drop of more than 3 reps: 2 minutes Airdyne + 20 Burpees per.

Group. Airdyne, but worse.In case 5 high-paced minutes on an Airdyne wasn’t challenging enough…


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Posted: March 3rd, 2015
at 7:45pm by Wolf Brigade


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physical. 03/02/15

Deadlift:

4 x 5 @ 70% of 1RM

Rest as needed between sets; Today, each lift features a 5/1000 pause in the locked-out top position before returning the bar safely to the floor. If a full, strong 5/1000 pause becomes unsustainable, make a minor weight adjustment and continue. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”.

Then:

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

40 yd. walking inchworm
40 Weighted Abmat sit-up* @ minimum 1/4 BW
20 Medicine ball shuttle run** (20yd. ea. @ 15lb. W, 20lb. M)

If designated rack hold weight creates/ forces a compromised position, make as minor an adjustment as possible to continue safely. Conversely, if the baseline weights presented do not pose a significant challenge, adjust accordingly. Ball remains in-hand but touches the ground at the end of each shuttle run.

And then, at a non-lazy pace:

5 minutes Airdyne (Forward)
5 minutes Airdyne (Arms only)

*Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.
**Ball remains in-hand but touches the ground at the end of each shuttle run.

Be here.In the training room, time wandering is time wasted. Stay engaged, maintain a focus, make progress. Conversely: Earning strength and conditioning and making progress in your physical skill set should be rewarding; Things can be difficult without being burdensome. Difficulty in a task or on a path often serves to thin the herd, allowing those with the will to succeed a clearer road to doing so. True strength and skill are built on patience, focus, and mettle; If those are not qualities that you value, and strive to bring to your chosen training environment, there is likely a simpler path for which you are better suited.


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Posted: March 2nd, 2015
at 8:22pm by Wolf Brigade


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clinic. 03/28/15

Self-defense 2015If you’re a newer member of Wolf Brigade and haven’t attended one of our clinics, now is the time. Limited to 12, sign up early.


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Posted: March 1st, 2015
at 11:57am by Wolf Brigade


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physical. 02/28/15

Bench press:

3 x 5 @ 80% of 1RM
3 x 5 @ 40-50% of 1RM (each with a full 5/1000 in the lock-out position)

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

Then:

“Crossing the floor”

Complete 20, 20-yard trips and vary movements as desired in 2-trip intervals.

Suggestions are:

Walking lunge (May be used in maximum 4 of the 20 rounds)
Broad jump
Burpee broad jump
Sprint start* (May be used in maximum 4 of the 20 rounds)
Sled drag/ Sled pull @ 1+1/2 BW
Alligator crawl
Bear crawl
Push-up walk**

”Drag” = forward, and “Pull” = backward.

It is expected that path will be chosen based on quality of work, not time to completion; Choose what you need, not what you like to do the most. If rest is needed, keep it short and specific.

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

Goat Year of the goat.


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Posted: February 28th, 2015
at 1:20pm by Wolf Brigade


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physical. 02/27/15

“Odd Lifts” Friday!

5 rounds of:

20 Kettlebell kayak* @ (up to) 1/4 BW
20 Mace front pendulum/ Pendulum shove (10kg. W, 12kg. M)
20 Mace back pendulum/ 360 (10kg. W, 12kg. M) or
Kettlebell halo
(35lb. W, 55lb. M)
(Up to) 2 minutes rest

Keep a strong pace during sets and hammer position throughout- Make weight adjustments between rounds if position breaks or sets require more than 1 interruption.

Then:

40 Medicine ball throw/ catch** + Squat thrust (15lb. W, 20lb. M)

Today, as soon as the ball is thrown, a squat thrust (burpee minus push-up and clap) is performed, recovered from, and the ball is received. Goal is no pause between throw, squat thrust, and catch. Position, explosiveness, and breathing play equal parts in staying ahead of the ball in this short drill.

*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.
**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.

headstandGroup. Headstand (2011).


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Posted: February 27th, 2015
at 7:30pm by Wolf Brigade


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physical. 02/26/15

36 Kettlebell Short swing @ 1 interval down from 5RM

Position considered, attempt to break set a maximum of two times. ”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.

Then:

6 Turkish Get-up @ 80-90% of 1RM
18 Hollow rock
6 Turkish Get-up @ 60-70%
18 Hollow rock
6 Turkish Get-up @ 40-50%
18 Hollow rock
6 Bottoms-up Turkish Get-up @ base weight
18 Hollow rock

Switch arms as desired in Turkish Get-up sets. If rest is needed, keep it short and specific, and take it after hollow rock.

And then:

36 Mace squat @ 10kg. W, 12kg. M

Mace squat: Drive arms straight, keep them even with your chest (not hanging down by your waist) and keep hands together. As above, attempt to break set a maximum of two times (ideally less).

Effort.


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Posted: February 26th, 2015
at 7:59pm by Wolf Brigade


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physical. 02/25/15

Double kettlebell swing clean:

6 x 6 @ challenging, uninterrupted sets

Rest as needed between sets, and adjust weight if position breaks or set requires interruption.

Then, 6 rounds of:

2 minutes jumprope
4 Shin hops* (Use assistance as needed) or High-knee jumps
6 Pull-up
2 Shin hops (Use assistance as needed) or High-knee jumps

Scale pull-up to ability in each round, and if available, change implement as desired. Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.

*Begin with shins and tops of feet on the ground, arms tight, and posture 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.

Kids only.Ignore the signs (2008).


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Posted: February 25th, 2015
at 8:37pm by Wolf Brigade


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physical. 02/24/15

Press:

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

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 “2 x 5″, it always refers to “Sets” x “Reps”.

Then, 6 minutes of:

3 Burpees
6 Lunges

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

Airdyne @ 100%

Though output may change, effort should remain at 100% in each and every round.

1 minute rest, and then 6 additional minutes of:

3 Burpees
6 Lunges

Count and note number of completed rounds in each 6-minute piece.

Today: If you have trained with us for 6 months or more and the number in part 2 doesn’t match the number in part 1 within 2 sets, perform an additional 6 rounds of 3 burpees, 6 lunges and repeat the Tabata Airdyne interval at the end.

Goal is to avoid the “extra credit” today by working as hard as you can during the main pieces.

Specificity.


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Posted: February 24th, 2015
at 7:46pm by Wolf Brigade


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physical. 02/23/15

Back squat:

3 x 5 @ (up to) 85%
1 x max rep @ 60%

Rest as needed between sets. If a 5-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:

30 Dumbbell power snatch @ 1/4 BW (Switch arms as desired)
20 Kettlebell full-range high-pull @ 45lb. W, 65lb. M
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 weight in any movement creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely.

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.

Group. Medicine ball shuttle run.Group. Medicine ball shuttle run.


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Posted: February 23rd, 2015
at 7:30pm by Wolf Brigade


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physical. 02/21/15

Benchmark

Forsaken/ So alone5:02

(100 Demons- “In The Eyes Of the Lord”)

4 1-arm kettlebell Thruster (35lb. W, 55lb. M)
6 Deadlift @ 60% of 1RM

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

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

Then, 5 rounds of:

2 Sled drag (20 yd. @ 60% of deadlift 1RM)
10 Ab wheel roll-outs

”Drag” = forward, and “Pull” = backward. Rest is to be taken between sets, not during.

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

Airdyne @ 100%

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

Benchmark- 100 Demons


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Posted: February 21st, 2015
at 1:14pm by Wolf Brigade


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physical. 02/20/15

“Odd Lifts” Friday!

Mace front pendulum:

3 x 30 @ as heavy as possible

Rest between sets, and only count reps in which the mace handle ends parallel with the floor. Remember to tuck your hips, tighten your guts, and keep the mace close to you. Today, no shove- just the pendulum swing.

Then, 3 rounds of:

30 Tire smash @ as heavy as possible in each
20 Mace shovel @ as heavy as possible in each
(Up to) 1 minute rest

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

And then:

30 Mace squat @ as heavy as possible (allow one break if needed)
3 x 30 revolutions Airdyne

Rest up to :30 sec. between each Airdyne set. Mace squat: Drive arms straight, keep them even with your chest (not hanging down by your waist) and keep hands together.

Group. Mace shovel.Group. Mace shovel.


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


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physical. 02/19/15

1-arm kettlebell row:

4 x 8L, 8R @ uninterrupted and challenging

Alternate 8L, 8R, and rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “4 x 8L, 8R″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

12 Push-up
12 Reverse lunge box jump* @ 20″ W, 24″ M
8 Bodyweight row
8 Box jump @ 24″ W, 30″ M

Scale push-up and bodyweight row to ability in each round.
Advanced push-up suggestions include:
Dynamic push-up, ring push-up, Hindu push-up.

And then:

12 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, after round 4, rest up to :30 sec. between each remaining.

*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.

Erin. Box jump.Erin. Box jump.


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Posted: February 19th, 2015
at 7:33pm by Wolf Brigade


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physical. 02/18/15

Front squat:

1 x 5 @ 50-60% of 1RM
5 x 2 @ as heavy as possible in each set

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. Today: Each lift features a full 2/1000 count in the top position. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”.

Then, aggressively:

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

Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count.

And then, on a 5-minute descending clock:

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

Rest as needed, but keep it short and specific. If/ once number reaches 50, remaining reps happen as L-chin up.

Shaun. Goblet squat.Shaun. Goblet squat, 60kg.


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Posted: February 18th, 2015
at 8:15pm by Wolf Brigade


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physical. 02/17/15

High-hang power clean:

3 x 5 @ 40-50% of power clean 1RM

Then:

Hang power clean:

5 x 3 @ (up to) 70% of power clean 1RM

Rest as needed between sets. Today focuses on position, execution, fluidity. Pace and weight are distant seconds. Take time, make positional adjustments as needed, and work hard. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.

And then, 6 rounds of:

6 Kettlebell squat thrust + deadlift* @ (up to) BW
10 reps “GYAOTG”
:30 sec. rest

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)

*Today, use two kettlebells to reach designated weight

Chris. Elevator.Chris. Elevator.


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Posted: February 17th, 2015
at 7:27pm by Wolf Brigade


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physical. 02/16/15

50/50 Kettlebell strict press:

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

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

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

Then:

1-arm kettlebell push press/ push jerk:

3 x 3L, 3R @ heaviest 50/50 press weight from above

Again, alternate 3L, 3R, and rest as needed between sets.

And then, as quickly as possible:

50 Overhead walking lunge @ 25lb. W, 45lb. M
50 V-up

Lunge: Provided lock-out is organized and stays intact, weight with whatever you choose. If lockout fails or position breaks, change implement or scale weight. Today, you may rest briefly as needed, but weight stays with you (does not go to the floor).
V-up: Fact check position in each rep, and only count the ones that measure up- Better to rest a few breaths than perform substandard reps.

Self-defense 2014.Self-defense (2014). Next clinic will be held mid-March.


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Posted: February 16th, 2015
at 7:45pm by Wolf Brigade


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physical. 02/14/15

Back squat:

1 x 5 @ 50-60% of 1RM
5 x 2 @ as heavy as possible in each set

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. Today, each lift features a full 2/1000 count in the top position. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”.

Then:

Benchmark

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

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

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

Kettlebell snatch: Switch arms as desired. If designated weight creates/ forces a compromised position, adjust one interval down and continue safely.

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

*If the double-under is not yet in your tool box, perform 30 high-knee jumprope + 3 burpees in each round, and add 1 minute to total time.

Move more. Please feel free to steal and re-post. If you would like a higher resolution version, send us an email.


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Posted: February 14th, 2015
at 12:42pm by Wolf Brigade


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physical. 02/13/15

Farmer carry:

5 x 20 yd. @ as heavy as possible in each

Rest as needed between sets, and challenge yourselves- Today, a short break in the middle is preferable to an under-lifted trip.

Then:

1 max rep set push-up
1 minute rest
1 max rep set underhand bodyweight row
1 minute rest
2 x 10 max height straight/ vertical jump

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).
Jump: Rest as needed between sets, mark and match highest efforts.

And then, 4 rounds of:

Max RPM/ Max duration 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. Put in what you expect to get out- keep the effort high even as output changes.

Rich. Walk.Rich. Barbell carry.


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Posted: February 13th, 2015
at 7:22pm by Wolf Brigade


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