physical. 12/03/16

Hang power clean:

3 x 5 @ (up to) 60% of power clean 2RM

Power clean:

3 x 5 @ 75% of 2RM

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

Then, 10 rounds of:

2L, 2R Kettlebell clean @ as heavy as possible in each set
2 Tire flip
10 Bodyweight row
(Any anchor, any hand position)
(Minimum) :20 sec. rest

Maintain all details used in the heavier barbell lifts above. If chosen weight causes interruption in sets, adjust immediately and continue safely. Note: Today, if chosen weight is truly “as heavy as possible in each set”, adjustments will be needed in a 10-round piece.

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

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

And then, for max calories, and as quickly as possible:

One minute Airdyne sprint
:30 sec.
@ 30% of max RPM
:30 sec. Airdyne sprint
:15 sec.
@ 30%
:15 sec. Airdyne sprint
30 Push-up
30 Straight jump
15 Pull-up

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

Transition immediately and aggressively from Airdyne to push-up.

And finally, “Time under tension”:

L- hang/ knees-up hang

Use any grip you choose in hang, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

hold-tight-3Because… what’s the other option?


Share on Tumblr

Posted: December 3rd, 2016
at 2:04pm by Wolf Brigade


Comments: No comments


physical. 12/02/16

Positional and mechanical improvement:

“Odd Lifts”

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

With the guidance of a qualified trainer, practice a few movements from each category listed above and make improvement in the details of each.

Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then, as quickly as possible:

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

Minimal rest, strong focus on position and power. As always, utilize “relative tension” when moving the mace- establish and stabilize positioning, and then let momentum do its work. Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than one trip to the ground.

And then, immediately:

100 Walking lunge (with same mace used above)
50 Medicine ball throw @ 12/14lb.W, 14/16lb. M

Hold mace any way you choose, and scale method of carry to full ability.

Today, throw is performed on the wall. In order for throwing a ball at a wall to be more than novelty, it needs to be attentive and violent. Focus on composition- not simply completion- and throw the ball like you mean it; Get out what you put in.

front-roll-2External value may be perceived, but must be felt to be truly believed.


Share on Tumblr

Posted: December 2nd, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 12/01/16

Bench press:

6 x 8 @ (up to) 70% of 2RM

If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “6 x 8″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

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

Then, as quickly as possible, 6 rounds of:

8 Kettlebell swing @ (minimum) 55lb. W, 70lb. M
6 Slam ball @ (up to) 40lb. W, 50lb. M (start ambitious- if set requires interruption, adjust one interval down)
4 Burpee

Move in sound, powerful, and efficient positions. No designated rest here- if needed, take after burpee, and keep to 3 breaths or less (no more than :15 sec.).

And then “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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

chris-pressChris. Press.


Share on Tumblr

Posted: December 1st, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/30/16

Double kettlebell front squat:

7 x 3 @ minimum one interval above heaviest previous effort

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

Then:

Squat complex:

3, 3, 3, 3- 3

Weight increases when denoted by commas, and then remains the same for a strong 2 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Today, kettlebell is held in the Goblet position.

Sound position and full range of motion dictate weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.

1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.

And then, as quickly as possible:

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

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

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

And finally, “Time under tension”:

Farmer hold @ heaviest double kettlebell front squat from above

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

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

hold-tight-2Hold tight.


Share on Tumblr

Posted: November 30th, 2016
at 8:00pm by Wolf Brigade


Comments: No comments


physical. 11/29/16

Press:

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

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

Then, 5 rounds of:

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

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

And then, 7 minutes or 7 rounds, whichever comes first:

50 Jumprope
20 revolutions Airdyne
@ 100%
5 reps “GYAOTG”

Goal is completion of 7 rounds, not running out the clock at 7 minutes.

Today, “Get your ass off the ground” options are: Rocking chair, front roll, or, if absolutely needed, burpee.

And finally, “Time under tension”:

Overhead/ squat mobility (choose what you need most) + 30 calories Airdyne @ cool-down pace

There is no specific duration here, but in this case, less is not more- Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

Breathe.Conditioning requires… conditioning; Take just what you need, not what you want.


Share on Tumblr

Posted: November 29th, 2016
at 7:44pm by Wolf Brigade


Comments: No comments


physical. 11/28/16

Deadlift:

5 x 3 @ 85% + of 2RM

Rest as needed between sets. Move as close to recent 2RM as possible for positionally sound, uninterrupted sets. Reminder: Even when lifting heavy, position, organized execution, and full range of motion always govern weight.

Today: Perform 10 push-up and 10 kettlebell swing @ max 35lb. W, 55lb. M immediately following each set of deadlift. Rest as needed once the three movements are complete.

Then:

Kettlebell row:

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

Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “5 x 3L, 3R”, it always refers to “Sets” x “Reps”.

And then, as quickly as possible, 3 rounds of:

30 1-arm kettlebell swing @ (up to) 1/3 BW
20 Abmat sit-up @ same
10 Burpee
5 breaths rest
(no more than :20 sec.)

Move deliberately and aggressively, and attempt no rest outside the short, designated duration in each round. If position breaks or set requires interruption at chosen weight, adjust one interval and continue.

Keep kettlebell anchored at the solar plexus or above in each and every rep of Abmat sit-up.

Reminder: Pace does not (or, should not) alter position/ execution.

And finally, “Time under tension”:

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

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

Tom. Seattle.Tom. Seattle, Washington (2015).


Share on Tumblr

Posted: November 28th, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/26/16

5 rounds of:

4-position kettlebell squat drill:

3 Kettlebell front squat (Left)
5 Kettlebell back squat (Left)
3 Kettlebell front squat (Right)
5 Kettlebell back squat (Right)

3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Each set should pose a significant challenge weight-wise- weakest lift/ transition governs weight.

Today: Perform 10 walking lunge @ 15lb. W, 25lb. M (use bumper plate locked out in front) immediately following each round of squats, and rest as needed once both are complete.

Then, 5 rounds of:

10 Mace 360/ 1-arm 360/ Kettlebell halo
5 Rocking chair @ (up to) 25lb. W, 45lb. M
10 Abmat sit-up @ same

Scale mace/ kettlebell weight to ability for 10 quality, uninterrupted reps. If chosen weight breaks position, or requires more than one interruption per set, adjust and continue.

Today, both rocking chair and Abmat sit-up are to be performed with a bumper plate. Demand strong posture; keep arms short and straight by broadening chest/ driving shoulders back.

And then, 5 rounds, for time:

5 calories Airdyne @ max effort
:20 sec. @ 50% of max RPM

Breathe, drive, and empty the tank. No pacing here- any observed drop in effort equals extra rounds for the group.

And finally, “Time under tension”:

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

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

amoebaWolf Brigade X Amoeba Records.


Share on Tumblr

Posted: November 26th, 2016
at 1:10pm by Wolf Brigade


Comments: No comments


physical. 11/25/16

Bench press:

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

Kettlebell row:

3 x 10L, 10R @ as heavy as possible

Strong, positionally sound sets of each movement. If sets require interruption, or position breaks, adjust accordingly and continue safely.

Today: Perform 30 Mace front pendulum @ 10kg. W, 12kg. M immediately following each set of lifts, and then rest.

Then, 10 minutes of:

50 Jumprope
5 Straight jump
1 Burpee

Accumulate as many high-quality rounds as possible. Move seamlessly and aggressively, and take no rest. Mind your breathing, mind your mind, and make some progress.

Note: If straight jump loses attention, add 10lb. W, 15lb. M to wake it back up; Weight will demand position.

And then, “Time under tension”:

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

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

Life.A simple reminder at a time when many people seem to be in pure “attendance” mode.


Share on Tumblr

Posted: November 25th, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/23/16

5 rounds of:

20 Kettlebell Short swing @ 50% of 5RM
1 Sled drag (20 yd. each @ BW)
10 Pull-up
1 minute rest

Stay powerful and attentive, and- safety considered- take no rest outside the designated duration in each round.

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

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

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

Pull-up: If/ when range of motion fails (or movement becomes a flailing, wiggly disaster) adjust to partner assisted, banded, or jumping pull-up. No kip, no butterfly.

Then, 5 rounds of:

15 calories Airdyne
10 Underhand bodyweight row
5 calories Airdyne
(Arms only)
(Up to) 1 minute rest

Rest is not mandatory today; If taken, use it to maximize performance in subsequent rounds. If not taken, don’t use it as an excuse to under-perform in subsequent rounds.

And finally, “Time under tension”:

Plank hold (Organized top of push-up)

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

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

Group. Tire flipAshley. Tire flip.


Share on Tumblr

Posted: November 23rd, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/22/16

Pendlay row:

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

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

Then:

Kettlebell high-pull + Goblet catch:

10, 5, 5, 5

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

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

And then, 5 rounds of:

7 Kettlebell high-pull @ 60-70% of heaviest above (no “catch”)
7 Bodyweight row (Overhand/ barbell)
75 Jumprope

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

And finally, “Time under tension”:

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

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

Casy. Lunge.Casy. Lunge.


Share on Tumblr

Posted: November 22nd, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/21/16

Back squat:

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

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

Then:

Dumbbell box jump:

10, 5, 5- 5

Weight increases when denoted by commas, and then remains the same for a strong 2 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

And then, 5 rounds of:

5 Inchworm
10 Push-up
10 Box jump
@ 20″ W, 24″ M

This is a simple (but not easy) drill with no designated rest- move attentively and aggressively, and put in what you expect to get out.

Push-up: If range of motion fails, scale accordingly and continue safely.

Box jump: Standardize movement: Specific set-up/ reset, breathing/ tension, arm swing. Address the details and perform attentive, powerful reps.

And finally, “Time under tension”:

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

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

Chris. Rack hold.Time, the destroyer.


Share on Tumblr

Posted: November 21st, 2016
at 11:04pm by Wolf Brigade


Comments: No comments


physical. 11/19/16

Pendlay row:

5 x 5 @ 75-80% of 2RM
1 x max rep @ 60%

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

Then:

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

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

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

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

And then, as quickly as possible, 5 rounds of:

10 Medicine ball throw @ 10/12lb. W, 12/16lb. M
5 Burpee

Today, throw is performed on the wall. In order for throwing a ball at a wall to be more than novelty, it needs to be attentive and violent. Focus on composition- not simply completion- and throw the ball like you mean it. Get out what you put in.

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

And finally “Time under tension”:

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

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

PlaytimeGroup. Playtime.


Share on Tumblr

Posted: November 19th, 2016
at 1:00pm by Wolf Brigade


Comments: No comments


physical. 11/18/16

Kettlebell swing clean + push press:

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

Rest as needed between sets. If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “4 x 3L, 3R″, it always refers to “Sets” x “Reps”.

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

Then:

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

Transition quickly between movements, and attempt no rest outside of the designated durations.

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

And then, like you’re being chased:

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

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

And finally, “Time under tension”:

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

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

Alli. Rings.Alli. Rings (2011).


Share on Tumblr

Posted: November 18th, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/17/16

7 rounds of:

5L, 5R Kettlebell back squat
7 Push-up
5 Goblet squat
7 Pull-up/ chin-up/ mixed grip/ varied implement

(Minimum) 1 minute rest

Weights and movement variations are scaled to full ability in each round- challenge yourself, and get out what you put in. Focus on position, brace and apply force like you mean it, and make progress.

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

Then, 7 minutes of:

75 Jumprope
5 Inchworm
5 Straight jump

No designated rest here- breathe, focus, and hustle. If rest is needed, keep it short and specific (3 breaths or less); Safety considered, there is value to making yourself move in simple conditioning drills.

And then, “Time under tension”:

50 “Prison” Abmat sit-up + 30 calories Airdyne @ cool down pace

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

Cory. Board.Cory. Peg board climb (2014).


Share on Tumblr

Posted: November 17th, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/16/16

15 minutes of:

20 yd. Farmer carry @ 3/4 BW (dumbbells or kettlebells)
20 yd. walking lunge @ 1/2 of above
:20 sec. rest

Attempt no rest outside of the designated duration in each round. Single dumbbell or kettlebell may be carried in any manner you choose during lunge.

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

Then:

50 Reverse lunge box jump

Scale height to ability in 10-rep intervals. Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.

And then, “Time under tension”:

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

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

army-of-darknessThe light doesn’t have to be bright to guide our way…


Share on Tumblr

Posted: November 16th, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/15/16

Deadlift:

5 x 5 @ 75% of 2RM
1 x 15 @ 50% (use double overhand grip)

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Today: Perform 5 pull-up and 5 underhand bodyweight row immediately following each set of deadlift, and rest as needed once the three movements are complete.

Then:

30 Hand-to-hand kettlebell swing @ (up to) 1/2 BW
50 calories Airdyne

Switch hands each rep, and attempt no rest during. If chosen weight breaks position, or causes frequent interruption, adjust one interval down and continue safely.

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

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

And then, “Time under tension”:

50 Hollow rock (10 x 5, or 5 x 10 each rep perfect) + 50 Cat/ cow stretch

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

vincent-double-kettlebell-front-squatVincent. Double kettlebell front squat.


Share on Tumblr

Posted: November 15th, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/14/16

Bench press:

3 x 3 (up to) @ 90+% of 2RM
3 x 5 @ 75-80% of 2RM

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

Then, 10 minutes of the following kettlebell complex:

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

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

Goal is fluid, seamless transition from movement to movement, and crisp hand-to-hand switches from side-to-side. Alternate arms as desired; Early and often is a sound strategy for a drill of this length.

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

And then, “Time under tension”:

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

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

Accountability.


Share on Tumblr

Posted: November 14th, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/12/16

Sled drag (20yd. @ as heavy as possible)

”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If time to completion exceeds :90 sec., the trip is over.

Then:

Mace front pendulum:

2 x 50 @ as heavy as possible

Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than one trip to the ground in each 50-rep set.

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

100 Medicine ball throw @ 12lb. W, 16lb.
50 Abmat medicine ball pass @ 12lb. W, 16lb. M
50 calories Airdyne (work/ rest to completion on one bike- stategize for maximum output)

Take short, specific rest only as needed- attempt to out-hustle your partner, and match/ exceed their attention to mechanics; Smooth equals fast, and careless equals clunky.

In order for throwing a ball at a partner to be more than novelty, it needs to be attentive and violent. Focus on composition- not simply completion- and throw the ball like you mean it. Get out what you put in.

And finally, “Time under tension”:

Farmer hold @ 75% of max sled drag weight

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

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

group-hollow-bodyGlamorous? No. As useful as the day is long? Yes. Group. Hollow hold.


Share on Tumblr

Posted: November 12th, 2016
at 1:00pm by Wolf Brigade


Comments: No comments


physical. 11/11/16

20 Tire flip

Rest up to :30 sec. in 5-rep intervals. Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

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

Then, 5 rounds of:

5L, 5R Kettlebell row (Starting at heaviest weight from 11/07/16)
10 Mace 360/ 1-arm 360/ 10-2/ Kettlebell halo (Weight scaled to ability each round)
15 Push-up
1 minute active rest (Leg/ arm swing, Airdyne @ 30% pace, jumprope, shadowboxing… )

Mace/ kettlebell halo weights are governed by positionally sound and uninterrupted sets. If position breaks or range fails in any movement, scaling is always a better choice than performing sub-standard reps.

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

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

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

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

And finally, “Time under tension”:

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

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

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

Greg, Chris. KaliGreg, Chris. Practicing Kali.


Share on Tumblr

Posted: November 11th, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/10/16

6 rounds of:

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

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

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

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

Then:

30 Walking lunge @ 1/2 BW
10 Pull-up
30 Walking lunge
@ 1/4 BW
10 Pull-up
30 Walking lunge
(Unweighted)
10 Pull-up

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

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

And then, “Time under tension”:

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

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

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


Share on Tumblr

Posted: November 10th, 2016
at 7:45pm by Wolf Brigade


Comments: No comments


physical. 11/09/16

Turkish Get-up:

Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed).

Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.

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

Battle rope
(Alternating with)
1-arm plank hold (Organized top of push-up)

Keep pace and position strong, and match effort throughout. Today, efficient transitions between movements will make or break the drill.

Plank: Brace and/ or balance as needed with non-working arm, and switch arms as needed.

Immediately upon completion, and for max calories:

One minute Airdyne sprint
One minute rest
Match calories within 1:10 sec.

Breathe, focus, and drive. Both rounds are a sprint, not a jog- no pacing. Even if time goal is missed, complete calorie match as fast as possible.

And finally, “Time under tension”:

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

Erin. Prison lungeErin. “Prison” lunge (2015).


Share on Tumblr

Posted: November 9th, 2016
at 7:27pm by Wolf Brigade


Comments: No comments


physical. 11/08/16

Back squat:

3 x 5 @ 75-80% of 2RM

Double kettlebell front squat:

5 x 5 @ heaviest set from 10/22/16

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

Today: Perform 5 push-up and 15 kettlebell swing @ max 35lb. W, 55lb. M immediately following each set of squat. Rest as needed once the three movements are complete.

Then:

50 Goblet squat @ minimum 35lb. W, 55lb. M
100 Kettlebell swing @ minimum 35lb. W, 55lb. M
200 Jumprope

Position, pace, weight- in that order. Move quickly, and properly, and add weight to challenge your full ability. If rest is needed, keep it short and specific (3 breaths or less/ no more than :15 sec.).

And then, “Time under tension”:

50 Cat/ cow stretch + Anchored squat @ 15lb. W, 25lb. M

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

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

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


Share on Tumblr

Posted: November 8th, 2016
at 7:32pm by Wolf Brigade


Comments: No comments


physical. 11/07/16

7 rounds of:

5 Bench press @ (up to) 75% of 2RM
:30 sec. rest
5L, 5R Kettlebell row
@ as heavy as possible in each round
1 minute rest

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

Then, 5 rounds of:

3 Kettlebell high pull @ as close to BW as possible
3 Burpee
:15 sec. rest

Attentive, aggressive set-ups and lifts in each round. Seamless, aggressive transitions from movement to movement.

And then, as quickly as possible:

25 Kettlebell high pull @ (up to 1/2 BW)
25 Bodyweight row
25 Burpee

And finally, “Time under tension”:

25 Dowel partial pull-over + 25 cat/ cow stretch + 25 calories Airdyne @ cool-down pace

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

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


Share on Tumblr

Posted: November 7th, 2016
at 7:40pm by Wolf Brigade


Comments: No comments


physical. 11/05/16

7 rounds of:

3 Power clean @ (up to) 85% of 2RM
3L, 3R Kettlebell clean @ (up to) 70% of above
(Minimum) 1 minute rest

If sets require interruption at chosen weights, or position breaks, make a minor adjustment and continue. Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.

Then, choose either 50 reps or 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)

50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

And then, 5 reps of:

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

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

Additionally: For the more advanced, today’s drill is to be performed with a 10lb./ 15lb. bumper plate in-hand throughout.

And finally, “Time under tension”:

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

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

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

92We only know what we know. 92.


Share on Tumblr

Posted: November 5th, 2016
at 12:11pm by Wolf Brigade


Comments: No comments


physical. 11/04/16

50/50 Kettlebell strict press:

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

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

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

Then, 10 minutes of:

10 Mace 360/ 1-arm 360/ Kettlebell halo
5 Pull-up
50 revolutions Airdyne
5 Push-up
:15 sec. rest

Scale mace/ kettlebell weight to ability for 10 quality, uninterrupted reps. Hustle in transitions, and complete as many rounds as possible in designated time.

Pace should not alter position- move quickly, but not carelessly.

And then, “Time under tension”:

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

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

Andrei. DeadliftAndrei. Deadlift (2015).


Share on Tumblr

Posted: November 4th, 2016
at 6:58pm by Wolf Brigade


Comments: No comments


physical. 11/03/16

Deadlift:

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

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

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

Then:

Kettlebell “Short swing”:

5 x 10 @ minimum 1/2 BW

Rest as needed between sets, and perform 50 violent, positionally sound kettlebell swings at a challenging weight. As above, when scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”.

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

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

And then:

15L, 15R 1- arm kettlebell swing @ (up to) 1/3 BW
1 max rep set bodyweight row (Overhand grip + barbell)
1 minute rest
1/2 of max rep set bodyweight row
5 minutes Airdyne
(Arms only)

Organize breathing, maintain movement details, and work hard. Extend bodyweight row set by simply refusing to stop when the initial inclination arises.

And finally, “Time under tension”:

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

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

Greg. Playtime.Not the best idea; Not the worst. Banded L-pull-up.


Share on Tumblr

Posted: November 3rd, 2016
at 6:21pm by Wolf Brigade


Comments: No comments


physical. 11/02/16

10 Turkish Get-up @ as heavy as possible (1L, 1R)

Rest minimum :45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs weight- be critical of the details, and adjust as needed.

Then:

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

And then:

50 steps walking lunge @ 50% of heaviest above

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

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

50 Jumprope
:20 sec. Airdyne sprint
(or 5 calories)
2 Rocking chair

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

And finally, “Time under tension”:

30 calories Airdyne @ cool down pace

focus-moveBreathe like you know how, think without over-thinking, and never under-hustle.


Share on Tumblr

Posted: November 2nd, 2016
at 5:55pm by Wolf Brigade


Comments: No comments


physical. 11/01/16

Back squat:

3 x 10 @ 60% of 2RM

Single kettlebell back squat:

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

Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When scheme is listed as “3 x 10”, it always refers to “Sets” x “Reps”.

Reminder: Implement may change, but position and range of motion remain the same.

And then:

2 minutes double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
50 Push-up
250 Jumprope
50 V-up
2 minutes plank hold
(more than 1 interruption = 1 additional minute each)

Short, specific rest is expected during push-up and v-up sets. When needed, keep to 3 breaths (:15 sec.). If position breaks or range fails in either movement, scaling is always a better choice than performing sub-standard reps.

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

And then, “Time under tension”:

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

Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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

Pat. Farmer carry.We won’t always win, but we always have to make the walk.


Share on Tumblr

Posted: November 1st, 2016
at 6:55pm by Wolf Brigade


Comments: No comments


physical. 10/31/16

Pendlay row:

5 x 3 @ as heavy as possible in each (minimum 85% of 2RM)

Rest as needed between sets. Although directive is as heavy as possible, sound position and full range of motion always govern weight.

Then:

1-arm kettlebell row:

3 x 7L, 7R @ (up to) 60% of heaviest lift above

Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “3 x 5L, 5R”, it always refers to “Sets” x “Reps”.

And then, as quickly as possible:

25 Kettlebell high pull @ minimum 1/2 BW
25 Slam ball @ 15lb. W, 25lb. M
25 Jumping pull-up
25 Abmat sit-up
@ 1/2 BW
25 calories Airdyne
1 minute rest
25 calories Airdyne

Take as little rest as possible. If needed, keep it short and specific (3 breaths or less). If designated weight compromises position/ execution, adjust accordingly and continue safely.

And finally, “Time under tension”:

25 Dowel partial pull-over + 25 cat/ cow stretch

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

Fresh.Position is position.


Share on Tumblr

Posted: October 31st, 2016
at 6:17pm by Wolf Brigade


Comments: No comments


physical. 10/29/16

5 rounds of:

4-position kettlebell squat drill:

3 Kettlebell front squat (Left)
5 Kettlebell back squat (Left)
3 Kettlebell front squat (Right)
5 Kettlebell back squat (Right)

3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Each set should pose a significant challenge weight-wise- weakest lift/ transition governs weight.

Today: Perform 10 push-up and 5 underhand bodyweight row immediately following each round of squats, and rest as needed once the three movements are complete.

Then, 5 minutes of:

Burpees from the bottom”

”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start).

In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.

And then, for max calories:

One minute Airdyne sprint

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

And finally “Time under tension”:

Double kettlebell rack hold @ as heavy as possible + 50 “Prison” Abmat sit-up + 50 Hollow rock

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

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

Sit-ups: Break as needed to maintain integrity of movement; No lazy reps in either variation.

Bonfires.Bonfires burning bright, pumpkin faces in the night…


Share on Tumblr

Posted: October 29th, 2016
at 12:25pm by Wolf Brigade


Comments: No comments


physical. 10/28/16

5 rounds of:

5L, 5R Kettlebell push press @ as heavy as possible
10 Kettlebell halo + extension @ max 1/4 BW or
Mace 360 @ as heavy as possible (uninterrupted)
1 Sled pull @ minimum 3/4 BW
10 Box jump @ 20″ W, 24″ M
1 minute rest

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

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

Then, skill work:

Mace 360/ 10-2

Today, at skill work weights and with the guidance of a qualified trainer, practice the details of the mace 360/ 10-2 and make improvements.

Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

And then, “Time under tension”:

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

Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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

methodNot much else is needed (don’t tell anyone… ).


Share on Tumblr

Posted: October 28th, 2016
at 6:34pm by Wolf Brigade


Comments: No comments


physical. 10/27/16

Deadlift:

3 x 5 (up to) 85% of 2RM
2 x 10 @ 75% (use double overhand grip)

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

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

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

1-arm kettlebell swing @ (up to) 35lb. W, 55lb. M

Alternate arms each round, and attempt no rest during. If designated weight breaks position, or causes interruption, adjust one interval down and continue safely.

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

And then, as quickly as possible:

100 Medicine ball throw @ 10/12lb. W, 12/16lb. M

Today, throw is performed on the wall. In order for throwing a ball at a wall to be more than novelty, it needs to be attentive and violent. Focus on composition- not simply completion- and throw the ball like you mean it. Get out what you put in.

And finally, “Time under tension”:

Superman hold/ rock

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

Sal. Jump.Risk/ reward.


Share on Tumblr

Posted: October 27th, 2016
at 6:28pm by Wolf Brigade


Comments: No comments


physical. 10/26/16

7 rounds of:

3L 1-arm kettlebell row
3L 1-arm kettlebell clean
3R 1-arm kettlebell row
3R 1-arm kettlebell clean
3 Pull-up
(Scaled to full ability in each round)
1 minute rest

Each round of lifts should be as heavy as possible, and use one single kettlebell- lighter of the two lifts governs weight (the goal is to balance them through strong effort). Today, if one lift requires a weight change, it applies to both. Take time to set-up and brace, and perform each rep/ round to full ability.

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

Then:

50 calories Airdyne

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

And then “Time under tension”:

Single kettlebell rack hold @ heaviest row/ clean weight from above + 20 calories Airdyne @ cool-down pace

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

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

ajiah-front-squatAjiah. Front squat.


Share on Tumblr

Posted: October 26th, 2016
at 6:23pm by Wolf Brigade


Comments: No comments


physical. 10/25/16

Back squat:

5 x 5 @ 75% of 2RM

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

Today: Perform 5 3/1000 bodyweight row and 10 kettlebell halo + extension @ max 25lb. W, 35lb. M immediately following each set of squat. Rest as needed once the three movements are complete.

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.

Then, 3 rounds of:

20 Mace squat @ 10kg. W, 12kg. M
20 Lunge @ same
20 Bodyweight row
:20 sec. rest

Mace is to be held upright for squat, and may be held/ carried in any manner you choose in lunge. Attempt no rest outside of designated :20 seconds, and adjust mace weight if range of motion fails or position breaks.

And then, “Time under tension”:

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

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

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

Group. Bodyweight row.Hold tight… and 3/1000 always equals 4/1000, and never 2/1000.
(We know. Math is hard.)


Share on Tumblr

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


Comments: No comments


physical. 10/24/16

Bench press:

7 x 5 @ 75-80% of 2RM

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

Then:

Kettlebell high-pull + Goblet catch:

5 x 5 @ 2 intervals above heaviest kettlebell clean

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

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

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

And then, 5 aggressive minutes of:

50 Jumprope
5 Push-up

Count rounds completed, and attempt no rest. If range of motion or mechanics fail in push-up, scale immediately. Partial reps are wasted reps.

And finally, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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

Youth.He’s warming up. Leave him alone.


Share on Tumblr

Posted: October 24th, 2016
at 6:26pm by Wolf Brigade


Comments: No comments


physical. 10/22/16

Double kettlebell front squat:

7 x 5 @ heaviest set from 09/29/16

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

Then, 5 rounds of “Composure Recovery Drill”:

10 Kettlebell “Power swing” @ max 20lb. W, 30lb. M
1 Sled drag (20 yd. @ 1/4 BW)
10 Jumping pull-up
5 Burpee
:20 sec. tripod headstand
:20 sec. standing rest
(used in maximum 2 of 5 rounds)

Hustle in transitions, and work until the rest is truly needed. If it isn’t, don’t take it. The headstand is supposed to be a challenge- more mental than physical; Address it prior to beginning so you don’t have to argue with it during.

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

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

And then, “Time under tension”:

Bodyweight Farmer hold

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

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

Cory, Lexis. Kickboxing.Group. Kickboxing.


Share on Tumblr

Posted: October 22nd, 2016
at 12:34pm by Wolf Brigade


Comments: No comments


physical. 10/21/16

Mace front pendulum:

4 x 50 @ as heavy as possible in each

If done correctly, and started ambitiously, weight should need to change within 4 sets. Rest as needed between sets. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, as quickly and violently as possible:

15 Tire flip
10 Inchworm
15 Suitcase deadlift
@ minimum BW
10 Walking inchworm
5 Tire flip
5 Inchworm
5 Suitcase deadlift
@ minimum BW
5 Walking inchworm

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

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

And then, “Time under tension”:

50 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)

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

remindersNot-so-basic basics.


Share on Tumblr

Posted: October 21st, 2016
at 6:43pm by Wolf Brigade


Comments: No comments


physical. 10/20/16

Press:

3 x 7 @ (up to) 70% of 2RM
2 x 5 @ 60%

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

Then:

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

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

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

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

And then, quickly:

200 Jumprope

Immediately into 5 aggressive rounds of:

15 Push-up/ Airplane push-up
10 Walking lunge
@ minimum 1/4 BW

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

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

Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack. Scale method of carry and implement to skill level at designated weight.

And finally, “Time under tension”:

Superman hold/ rock

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

Details


Share on Tumblr

Posted: October 20th, 2016
at 6:25pm by Wolf Brigade


Comments: No comments


physical. 10/19/16

Hang power clean:

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

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

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

Then, 4 rounds of:

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

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

And then, as quickly as possible, 5 rounds of:

10 calories Airdyne
50 Jumprope
5 Straight jump

No rest, seamless transitions, vicious pace. If this drill takes over six minutes (arguably five), you missed it.

And finally, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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

weight-managementCalm before the storm; Non-passive pre-motion.


Share on Tumblr

Posted: October 19th, 2016
at 6:44pm by Wolf Brigade


Comments: No comments


physical. 10/18/16

Back squat:

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

Then:

Single kettlebell back squat:

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

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

And then, for time:

50 Slam ball @ 15lb. W, 25lb. M
50 Jumping pull-up
25 V-up
25 Abmat sit-up
@ minimum 1/4 BW

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

And finally, “Time under tension”:

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

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

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

ScalingjpgReminder: All reasonable attempts should be made to have scaling of a movement be temporary. Weight can be tailored to an individual, but sound positioning is unarguable and universal.


Share on Tumblr

Posted: October 18th, 2016
at 7:02pm by Wolf Brigade


Comments: No comments


physical. 10/17/16

Pendlay row:

6 x 8 @ 65-75% of 2RM
1 x max rep @ 60%

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “6 x 8″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.

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

Then, aggressively:

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

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

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

There is no designated rest here; If needed, keep it short and specific (3 breaths or less).

And then, “Time under tension”:

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

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

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

New friendsOutdoor training distance directive: “Start at the dead fish, and end at that group of nerds taking pictures of each other.”


Share on Tumblr

Posted: October 17th, 2016
at 6:25pm by Wolf Brigade


Comments: No comments


physical. 10/15/16

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

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

Then:

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

And then:

100 yd. walking lunge @ 50% of heaviest above

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

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

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

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

And finally, “Time under tension”:

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

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

Group. Loaded walksGroup. Loaded carries.


Share on Tumblr

Posted: October 15th, 2016
at 11:37am by Wolf Brigade


Comments: No comments


physical. 10/14/16

Mace 360/ Kettlebell halo:

6 x 8 @ as heavy as possible in each

Select weights based on the ability to complete each set with quality, uninterrupted reps. Adjust by round as needed. If mace 360 is clunky, or not yet heavy enough to be useful at designated rep scheme, use kettlebell halo.

Then, 6 rounds of:

8 Airplane push-up
8 Kettlebell halo
@ 1/4 BW
8 Underhand bodyweight row
8 Dip

(Up to) 1 minute rest

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

Position and range of motion considered, kettlebell halo should be as heavy as possible for 8 quality reps in each round.

Stay within designated rest, and take less if you need less- standardize breathing, focus on mechanics, and mitigate fatigue by managing your mind.

And then, 2 rounds of:

2 minutes battle rope
1 minute hollow hold

Make yourself move- the rope may slow, but should not stop. Be mindful of and standardize breathing- if you allow it to get ahead of you, it will. No lazy holds (ever).

And finally, “Time under tension”:

25 Dowel partial pull-over

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

Carmen. Axle deadliftCarmen. Axle deadlift.


Share on Tumblr

Posted: October 14th, 2016
at 6:50pm by Wolf Brigade


Comments: No comments


physical. 10/13/16

Push press:

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

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

Then:

1-arm kettlebell Thruster:

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

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

And then:

50 calories Airdyne

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

And finally “Time under tension”:

Single kettlebell rack hold @ heaviest Thruster weight from above + 20 calories Airdyne @ cool-down pace

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

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

Greg, Shawn. FilmingNot sure who likes this process less.


Share on Tumblr

Posted: October 13th, 2016
at 6:21pm by Wolf Brigade


Comments: No comments


physical. 10/12/16

Skill work/ fact-finding:

Kettlebell snatch (from swing and floor)

Today, at skill work weights and with the guidance of a qualified trainer, practice the details of the kettlebell snatch and make improvements.

Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

Then:

Benchmark

Class War/ My Promise6:07 (Wisdom in Chains“Class War”)

40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm

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

And then, 6 minutes of:

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

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

And finally, “Time under tension”:

100 Abmat sit-up

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

Benchmark- Wisdom in Chains


Share on Tumblr

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


Comments: No comments


physical. 10/11/16

Bench press:

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

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

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

Then, as quickly as possible, 9 rounds of:

9 Kettlebell swing @ 55lb. W, 70lb. M
6 Slam ball @ (up to) 40lb. W, 50lb. M (start ambitious- if set requires interruption, adjust one interval down)
3 Burpee

Move in sound, powerful, and efficient positions. No designated rest here- if needed, take after burpee, and keep to 3 breaths or less (no more than :15 sec.).

And then “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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

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


Share on Tumblr

Posted: October 11th, 2016
at 6:38pm by Wolf Brigade


Comments: No comments


physical. 10/10/16

Deadlift:

3 x 5 @ 85% of 2RM
1 x 10 @ 75% (use double overhand grip)

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

Today: Perform 5L, 5R kettlebell back squat @ (up to) 1/2 BW immediately following each set of deadlift. Rest as needed once the two movements are complete.

Then:

15 Pull-up
30 Reverse lunge box jump
@ 20″ W, 24″ M
10 Pull-up
30 Box jump/ step down
@ 20″ W, 24″ M
5 Pull-up
30 Medicine ball throw
:30 sec. rest
30 Medicine ball throw
300 Jumprope

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

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

Medicine ball throw: Today, throw is performed on the wall. Recommended weights are 16lb. + W, 20lb. + M. Smash the ball through the wall in powerful, organized positions, and get out what you put in. Lazy or too light, throwing a ball at a wall is simply novelty.

And then, “Time under tension”:

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

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

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

Mental.‘Can’t expect a fool, to see what a fix he’s in.’


Share on Tumblr

Posted: October 10th, 2016
at 6:40pm by Wolf Brigade


Comments: No comments


physical. 10/08/16

10 rounds of:

2 Kettlebell clean (1L, 1R) + :30 sec. hold at top of each
10 Push-up
10 V-up
:20 sec. rest

Ability to hold for designated duration governs weight in each round. Start ambitious, and only adjust as needed. Scale push-up to ability in each round.

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

Then, 5 rounds of:

1 Sled pull (20yd. each @ 1/2 BW)
10 Bodyweight row
1 Sled drag
(20yd. each @ 1/2 BW)
1 minute rest

”Drag” = forward, and “Pull” = backward. Hustle until the rest in each round.

And then:

10 x 5 Partial pull-up/ Chin-up/ mixed grip

From a dead hang, and while maintaining a rigid hollow position, initiate the pull-up/ chin-up movement up until about halfway, and then repeat from the bottom. Strength building, positional awareness, and active cool-down are all equal components of this simple drill.

Board. July 2015Board (07/15).


Share on Tumblr

Posted: October 8th, 2016
at 11:22am by Wolf Brigade


Comments: No comments


physical. 10/07/16

Kettlebell suitcase deadlift:

3 x 15 @ (up to) 50-60% of deadlift 2RM

Rest between sets, and attempt as little rest as possible during. No touch-and-go- take time to set-up and re-set each rep. It’s worth it.

Then, 3 rounds of:

30 Mace front pendulum + :30 sec. hold
20 Underhand bodyweight row
10 Mace 360/ Kettlebell halo/ 10-2/ Varial
5 Chin-up
1 minute rest

Today, we will decelerate the mace at the end of the front pendulum reps and hold it in the “starting” position for a full :30 sec.- hands level with solar plexus, hips tucked, chest broad, and weight pointed at the ground. Extend arms as skill level allows.

Use most challenging variation possible for 10-rep sets.

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

And then:

50 Forward lunge @ minimum 15lb. W, 25lb. M (use bumper plate)
50 Full-range lunge (unweighted)
25 calories Airdyne (arms only)
25 calories Airdyne (legs only)

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

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

And finally, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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

Dave. Box jump ladderDave. Box jump ladder.


Share on Tumblr

Posted: October 7th, 2016
at 6:33pm by Wolf Brigade


Comments: No comments


physical. 10/06/16

1-arm kettlebell row:

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

Adjust by round as needed, set up in strong, organized positions, and don’t under-lift. Baseline should be 1/2 bodyweight.

Then, 6 rounds of:

6L, 6R 1-arm kettlebell row
12 reps “GYAOTG”
120 Jumprope
1 minute active rest (Leg/ arm swing, Airdyne @ 30% pace, shadowboxing, kettlebell Figure-8)

Each round of kettlebell row should be as heavy as possible- adjust by round as needed, and don’t under-lift.

GYAOTG movement may change by round as desired- Be creative with implement and weight, should you choose to use them, and scale each set to your full ability.

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

They include:

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

And then, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + Bodyweight row hold

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

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

Jill. Front squatJill. Front squat.


Share on Tumblr

Posted: October 6th, 2016
at 6:23pm by Wolf Brigade


Comments: No comments


physical. 10/05/16

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

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

When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”.

Then, choose either 50 reps or
1 Tabata interval
(:20 sec. work/ :10 sec. rest x 8) of:

Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)

50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

And then, immediately and viciously:

50 calories Airdyne

Strategize- arms and legs, arms-only when pace slows, sprint 5 calories @ 100%, next 5 @ 75%… get it done as fast as possible, leaving nothing in the tank and no method of attack unaddressed.

And finally, “Time under tension”:

100 Abmat sit-up

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

one-of-the-originals-and-still-one-of-my-favoritesThings we used to do (6).


Share on Tumblr

Posted: October 5th, 2016
at 6:18pm by Wolf Brigade


Comments: No comments


physical. 10/04/16

Back squat:

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

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

Today: Perform 5 3/1000 Bodyweight row and 10 kettlebell halo + extension @ max 25lb. W, 35lb. M immediately following each set of squat. Rest as needed once the three movements are complete.

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.

Then, 5 rounds of:

4-position kettlebell squat drill:

2 Kettlebell front squat (Left)
2 Kettlebell back squat (Left)
2 Kettlebell front squat (Right)
2 Kettlebell back squat (Right)

2 + 2 + 2 + 2 = 1 round. Rest as needed between rounds. Goal is fluid, seamless transitions from front to back, and left to right. Each set should pose a significant challenge- weakest lift/ transition governs weight, and denotes improvement for next time. 1/2 BW is a sound baseline.

And then, “Time under tension”:

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

Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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

Victor BasketballWolf Brigade X Victor Basketball (2014).


Share on Tumblr

Posted: October 4th, 2016
at 6:31pm by Wolf Brigade


Comments: No comments


physical. 10/03/16

Pendlay row:

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

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

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

Then, 2 rounds of:

50 Kettlebell swing @ (up to) 55lb. W, 70lb. M
15 Inchworm
5 Burpee broad jump

Accept just one interruption per set of kettlebell swing at chosen weight, and adjust accordingly in round two. There is no designated rest- if needed at all, keep it short and specific (3 breaths or less).

And then “Time under tension”:

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

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

greg-nazarethGreg. Nazareth College, 2012. Make do.


Share on Tumblr

Posted: October 3rd, 2016
at 6:29pm by Wolf Brigade


Comments: No comments


physical. 10/01/16

5 rounds of:

7 Bench press @ (up to) 70% of 2RM
1 minute rest
5L, 5R 1-arm kettlebell row
@ as heavy as possible in each round
1 minute rest
5 Kettlebell high pull
@ as heavy as possible in each round
1 minute rest

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

Then:

20 Kettlebell full-range high pull @ 50% of heaviest high pull above
20 Walking lunge @ same (kettlebell in back rack– 10L, 10R)
20 Push-up
20 Walking lunge
@ 50% of above
20 Bodyweight row
20 Burpee

Move seamlessly and aggressively. If rest is needed, keep it to three breaths or less (:15 sec.). If training is focused on composition, and not simply completion, pace does not change position or execution.

And then, 5 aggressive minutes of:

3 Pull-up
5 calories Airdyne
3 breaths rest

Utilize the most difficult version of the pull-up in your toolbox for as long as you can, and make each round on the bike a vicious sprint.

And finally:

50 Ab wheel roll-outs

If position breaks, even once, in Ab wheel roll-out, adjust to V-up and continue safely.

Wheelbarrow.


Share on Tumblr

Posted: October 1st, 2016
at 1:00pm by Wolf Brigade


Comments: No comments


physical. 09/30/16

Benchmark

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

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

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

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

Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.

Then, as quickly as possible:

100 Medicine ball throw (Wall– 10/ 12lb. W, 12/ 15lb. M)

As above- in order for throwing a ball at a wall to be more than novelty, it needs to be attentive and violent. Focus on composition- not simply completion- and throw the ball like you mean it.

And then, “Time under tension”:

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

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

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

Benchmark- Suicidal Tendencies


Share on Tumblr

Posted: September 30th, 2016
at 6:21pm by Wolf Brigade


Comments: No comments


physical. 09/29/16

Double kettlebell front squat:

7 x 5 @ heaviest 3-rep from 09/12/16

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

Then:

35 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
7 x 5 Chin-up (5 reps + :30- :45 sec. rest)
35 Jumping pull-up
7 x 50 Jumprope (50 reps as fast as humanly possible + 2 breaths rest)

Complete in order and uninterrupted. There is no designated rest during rocking chair and jumping pull-up- if it is needed, keep it short and specific (3 breaths or less); Safety considered, there is value to making yourself move in simple conditioning drills.

And then, “Time under tension”:

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

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

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

v


Share on Tumblr

Posted: September 29th, 2016
at 6:19pm by Wolf Brigade


Comments: No comments


physical. 09/28/16

Hang power clean:

3 x 5 @ (up to) 60% of power clean 2RM

Power clean:

3 x 5 @ 75% of 2RM

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

Then, 10 rounds of:

2L, 2R Kettlebell clean @ as heavy as possible in each set
:20 sec. rest

Maintain all details used in the heavier barbell lifts above. If chosen weight causes interruption in sets, adjust immediately and continue safely. Note: Today, if chosen weight is “as heavy as possible in each set”, adjustments will be needed in a 10-round piece.

And then, for max calories:

One minute Airdyne sprint

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

And finally, “Time under tension”:

100 Abmat sit-up

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

holdHolds: If your face is straight, you can wear more weight.


Share on Tumblr

Posted: September 28th, 2016
at 6:39pm by Wolf Brigade


Comments: No comments


physical. 09/27/16

Deadlift:

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

Then:

5 x 10 Kettlebell “Short swing” @ minimum 1/2 BW

Rest as needed between sets, and perform 50 violent, positionally accurate kettlebell swings at a challenging weight. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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

And then:

15L, 15R 1- arm kettlebell swing @ (up to) 1/3 BW
1 max rep set bodyweight row (Overhand grip + barbell)
1 minute rest
1/2 of max rep set bodyweight row

5 minutes Airdyne (Arms only)

Organize breathing, maintain movement details, and work hard. Extend bodyweight row set by simply refusing to stop when the initial inclination arises.

And finally, “Time under tension”:

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

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

HingeScience. Violence.


Share on Tumblr

Posted: September 27th, 2016
at 6:26pm by Wolf Brigade


Comments: No comments


physical. 09/26/16

Press:

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

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

Then, quickly and powerfully, 2 rounds of:

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

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

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

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

And then, “Time under tension”:

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

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

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

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


Share on Tumblr

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


Comments: No comments


physical. 09/24/16

7 rounds of:

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

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

Then:

Kettlebell high-pull + Goblet catch:

5 x 7 @ 2 intervals above heaviest kettlebell clean

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

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

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

And then:

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

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

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

Group. Medicine ball shuttle run.Unwelcome accompaniment.


Share on Tumblr

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


Comments: No comments


physical. 09/23/16

50 Mace 360 / 1-arm 360:

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

Then, 5 rounds of:

10 Mace shovel @ as heavy as possible in each round (5L, 5R)
10 Kettlebell halo @ max 1/4 BW or
Mace 360 @ max 10kg. W, 12kg. M
10 Chin-up (Scaled to ability in each round)
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)

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

And then, “Time under tension”:

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

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

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


Share on Tumblr

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


Comments: No comments


physical. 09/22/16

4 rounds of:

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

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

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

V-up/ Hollow rock/ Hollow hold

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

And then, “Time under tension”:

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

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

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

coalitionpressemailsheetThings we used to do (5).


Share on Tumblr

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


Comments: No comments


physical. 09/21/16

Pendlay row:

7 x 5 @ 75% of 2RM

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

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

Then:

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

Take no rest outside of designated durations.

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

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

1 minute rest, and then as quickly as possible:

30 calories Airdyne
1 minute rest
20 calories Airdyne

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

And finally, “Time under tension”:

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

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

Victimized


Share on Tumblr

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


Comments: No comments


physical. 09/20/16

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

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

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

Then, as quickly as possible:

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

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

And then, 2 rounds of:

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

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

And finally, “Time under tension”:

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

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

suspensionSuspension + examination.


Share on Tumblr

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


Comments: No comments


physical. 09/19/16

Back squat:

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

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

Then:

Squat complex:

7, 5, 3

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

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

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

And then, as quickly as possible:

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

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

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

And finally, “Time under tension”:

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

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

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


Share on Tumblr

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


Comments: No comments


physical. 09/17/16

Full-range high pull:

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

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

Then:

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

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

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

And then, with a partner:

50 Anchored Abmat sit-up*

vs.

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

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

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

Influence.Things we used to do (4).


Share on Tumblr

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


Comments: No comments


physical. 09/16/16

5 rounds of:

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

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

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

Then, 5 aggressive minutes of:

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

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

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

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

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

And finally, “Time under tension”:

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

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

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

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


Share on Tumblr

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


Comments: No comments


physical. 09/15/16

Power clean:

5 x 5 @ 75-80% of 2RM

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

Then, 5 rounds of:

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

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

And then, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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

bridgetteBridgette. Fireman’s carry.


Share on Tumblr

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


Comments: No comments


physical. 09/14/16

Back squat:

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

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

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

Then, 10 minutes of:

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

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

And then, “Time under tension”:

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

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

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


Share on Tumblr

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


Comments: No comments


physical. 09/13/16

5 rounds of:

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

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

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

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

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

Then, 5 minutes of the following kettlebell complex:

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

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

And then, “Time under tension”:

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

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

coal-postcardThings we used to do.


Share on Tumblr

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


Comments: No comments


physical. 09/12/16

Bench press:

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

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

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

Then, 9 rounds of:

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

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

And then, as quickly as possible:

25 calories Airdyne @ 100%
25 Push-up

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

Group. ReadyGroup. Ready.


Share on Tumblr

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


Comments: No comments


mental.

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

(A short, preferably unnecessary article by Greg Walsh)

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

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

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

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

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

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

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

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

mind(Image stolen from Nausea 7″… )


Share on Tumblr

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


Comments: No comments


physical. 09/10/16

Kettlebell suitcase deadlift:

5 x 7 @ as heavy as possible in each set

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

Then, 3 minutes of:

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

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

1 minute rest, then 24 rounds of:

3 Burpee
6 Lunge

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

And finally, 6 reps of:

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

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

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


Share on Tumblr

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


Comments: No comments


physical. 09/09/16

Mace front pendulum:

5 x 20 @ as heavy as possible

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

Then, 2 high-effort rounds of:

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

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

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

Battle rope

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

And finally, “Time under tension”:

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

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

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

Youth.Costume, or destiny?


Share on Tumblr

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


Comments: No comments


physical. 09/08/16

5 rounds of:

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

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

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

Then:

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

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

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

And then, “Time under tension”:

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

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

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


Share on Tumblr

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


Comments: No comments


physical. 09/07/16

Kettlebell push press:

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

Then, 3 rounds of:

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

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

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

And then, 3 rounds of:

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

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

And finally, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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


Share on Tumblr

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


Comments: No comments


physical. 09/06/16

Back squat:

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

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

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

Then, 5 rounds of:

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

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

And then, “Time under tension”:

50 steps walking lunge @ cool-down pace

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

South Africa.Wolf Brigade. South Africa.


Share on Tumblr

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


Comments: No comments


physical. 09/03/16

Full-range high pull:

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

Rest as needed between sets. If set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position

Then:

Benchmark

Duende 7:48 (Catharsis“Passion”)

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

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

And then, immediately:

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

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

And finally, “Time under tension”:

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

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

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


Share on Tumblr

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


Comments: No comments


physical. 09/02/16

7 rounds of:

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

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

Then, 6 rounds of:

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

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

And then, “Time under tension”:

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

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

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

Stress relief.Therapy.


Share on Tumblr

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


Comments: No comments


physical. 09/01/16

Deadlift:

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

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

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

Then:

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

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

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

And then, “Time under tension”:

25 Dowel partial pull-over + 50 Hollow rock

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

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


Share on Tumblr

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


Comments: No comments