physical. 07/25/14

As heavy as possible, taking rest as needed between each movement:

1 round of: Kettlebell Sequence #1

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

Sequence #1 consists of 10 total reps of each movement (note L & R).

And then, 1 round of: Kettlebell Sequence #2

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

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

Then, as many rounds as possible in 5 minutes of:

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

Insist on full range of motion in all pull-up/ chin-up. 3 + 2 + 1= 1 round.

Wolf Brigade X Victor High School Basketball- “The Devil is in the Details”. Thanks to Coach Kevin Downey, his assistants, and the great group of players for a productive afternoon of hard work.


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Posted: July 25th, 2014
at 6:48pm by Wolf Brigade


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physical. 07/24/14

Elevator sit-up:

10, 8, 6, 4, 2

Weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively and end as heavy as possible for 2 reps. Unless position breaks, all sets are performed uninterrupted. Elevator may be weighted with kettlebells, sandbags, weight vest, medicine ball, or any combination of.

Then:

50 reps 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.

And then, 3 rounds of:

1 minute Airdyne (Forward @ 60-70%)
:30 sec. Airdyne (Arms-only, as fast as possible)

Group. Self-defense. Thank you to all those in attendance tonight for our self-defense clinic. Awareness was improved, progress was made.


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Posted: July 24th, 2014
at 8:39pm by Wolf Brigade


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Subject Matter Expert: Ellen Knight

On July 23, 2014, Ellen earned our Subject Matter Expert distinction in the “Bodyweight Movements” category.

Our SME program requires the completion of a detail-oriented pass/ fail physical test, a written description of why we do what we do, and a record of effort and attendance that shows commitment and dedication to on-going progress.

Our standards are high, the test is difficult, and we encourage anyone interested in developing, refining, and challenging their physical skill set to train, prepare, and participate. Congratulations Cricket!

Cricket. Full-range high pull. Cricket. Full-range high pull (2011).


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Posted: July 24th, 2014
at 6:49am by Wolf Brigade


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physical. 07/23/14

Back squat:

7, 5, 3, 3, 3

Weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively and end heavy (75-85% of 1RM). Unless position breaks, all sets are performed uninterrupted.

Then:

Airdyne:

Reach max RPM as quickly as possible and then immediately slow to 50% for :30 seconds. Sprint again as soon as :30 seconds is up. Perform 5 rounds- score is # decrease in output- low score wins. (Ex. Highest round: 114. Lowest round: 99. Score: 15)

Then, skill work:

Mace lifts/ swings

Pick 1-2 movements from our Odd Lifts movement list. Spend 5-10 minutes practicing each (at skill work weight) with the goal of making noticeable improvement in the execution and fluidity of the movement.

WB-MACE MONTAGE from Wolf Brigade on Vimeo.


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Posted: July 23rd, 2014
at 6:51pm by Wolf Brigade


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physical. 07/22/14

5 rounds of:

10 Kettlebell Short swing“* (As heavy as possible in each round)
5 Broad jump (As far as possible)

Take short, specific rest after broad jump in each round- not between swing and jump. Rest just enough to allow for 10 strong, heavy, uninterrupted swings. Baseline for swing is 50% bodyweight.

Up to 3 minutes rest, then, 5 rounds of:

10 Medicine ball throw/ catch (As heavy as possible)
5 3/1000 Bodyweight row

Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.
3/1000 row: In the 3/1000 row, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

And then, quickly:

50 Kettlebell swing @ 50% of lightest weight used in part 1
25 Push-up

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

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


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Posted: July 22nd, 2014
at 6:25pm by Wolf Brigade


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physical. 07/21/14

Press:

5, 3, 3, 3, 3, 3

Weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively and end heavy. Unless position breaks, all sets are performed uninterrupted.

Then:

10 Farmer carry- 20 yd. each @ BW+

Rest only as needed between 20-yard trips. If a bodyweight carry does not pose a suitable challenge, adjust accordingly.

Rest up to 5 minutes, and then:

10 Sled drag- 20 yd. each @ 45lb. W, 65lb. M

There is no designated rest between 20-yard trips- move aggressively and breathe efficiently.

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


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Posted: July 21st, 2014
at 7:10pm by Wolf Brigade


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clinic. 07/24/14

Self-defense Summer 2014


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Posted: July 21st, 2014
at 1:30pm by Wolf Brigade


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physical. 07/19/14

Front squat:

1 x 9 @ 50% of 1RM
1 x 7 @ 60-70%
2 x 5 @ 75-80%

Position considered, each set is performed uninterrupted. Rest as needed between sets. When scheme is listed as “1 x 9″, it always refers to “Sets” x “Reps”.

Then:

3L, 3R Turkish Get-up @ 50% of 1RM
2L, 2R Turkish Get-up @ 75%

Rest as needed between arms and/ or sets, and add a 2/1000 pause to any transition point that you are struggling with.

And then, 4 aggressive rounds of:

20 Tire smash @ 6lb. W, 10lb. M
4 Medicine ball shuttle run* (20yd. ea. @ 15lb. W, 20lb. M)

*Ball remains in-hand but touches the ground at the end of each sprint.

WB 2-Hand Tire Smash from Wolf Brigade on Vimeo.


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Posted: July 19th, 2014
at 10:57am by Wolf Brigade


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physical. 07/18/14

With a partner, 5 rounds of:

40 Double-under + 10 jumping pull-up
(If needed, substitute 80 High-knee jumprope)

vs.

Double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)

Jumprope starts once kettlebells are in the rack position- not before.
Each partner completes 1 turn at each station in each round. Switch occurs immediately and ferociously upon completion of lead movements. Today- if working alone, time your first round, add 10 seconds, and perform the alternating movement for that duration.

Up to 5 minutes rest, then, for time:

500m row
50 “Prison” Abmat sit-up

In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to regular Abmat sit-up.

Physical.


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Posted: July 18th, 2014
at 6:24pm by Wolf Brigade


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physical. 07/17/14

High-hang power clean:

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

Hang power clean:

5 x 3 @ 50-60% of power clean 1RM

Power clean:

3 x 3 @ 75-80% of 1RM

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

And then, for time: “Composure Recovery Drill”

12 Kettlebell swing (All at 35lb. W, 55lb. M)
6 Front roll

x 4

:20 seconds rest, then:

12 Kettlebell swing
6 Front roll

x 2

And then, immediately and urgently:

24 Kettlebell swing

x 1

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

Group. Composure recovery drill. Group. Composure recovery drill.


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Posted: July 17th, 2014
at 6:59pm by Wolf Brigade


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physical. 07/16/14

12 Turkish Get-up @ 75-80% of 1RM

Alternate arms as desired (recommended @ 1L, 1R), and rest as needed.

Then, as quickly as possible:

24 Lateral slam ball (15lb. W, 20lb. M)
24 Sandbag shoulder (65lb. W, 85lb. M)
24 Pull-up/ Chin-up/ Mixed grip (No kipping)

Insist on full range of motion in all pull-up, and switch hand positions as needed/ desired.

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

L-sit/ L-hang/ Hollow hold

Begin with L-sit and only adjust to L-hang and/ or hollow if position breaks. Score is number of rounds completed in L-sit.

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


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Posted: July 16th, 2014
at 6:55pm by Wolf Brigade


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physical. 07/15/14

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

Overhead walking lunge @ 25lb. W, 45lb. M
Push-up (Scaled to ability in each round)
Reverse lunge box jump* @ 20″ W, 24″ M
Bodyweight row

In order, perform 12 reps of each movement, then 10, and so on. There is no designated rest. Lunge: Provided lock-out is intact, weight with whatever you choose. Push-up: Start in the most challenging way possible, and only scale if position breaks. Advanced suggestions include dynamic push-up, ring push-up, Hindu push-up.

Immediately and viciously upon completion of part 1:

120 revolutions Airdyne @ 100%

Easy to forget, but helpful to remember: Drive the pedal from your hip while maintaining strong posture in order to maximize power in the push and the pull.

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

Casy. Lunge. Casy. Lunge.


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Posted: July 15th, 2014
at 6:26pm by Wolf Brigade


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physical. 07/14/14

Back squat:

1 x 7 @ 50% of 1RM
1 x 5 @ 75%
3 x 3 @ 85%

Insist on full range-of-motion reps, and rest as needed between sets. Unless position breaks, all sets are performed uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.

Then, timing each, complete 6 rounds of:

6 Dumbbell power snatch (3L, 3R @ 1/4 BW)
12 Kettlebell Power swing* (20lb. W, 30lb. M)
:30 sec. rest

Match output as long as possible, and effort throughout. If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

And then, 3 rounds of:

1 minute Airdyne (Forward, dowel in back squat rack)
1 minute Airdyne (Arms only)
1 minute Airdyne (Backward, dowel in snatch/ OHS position)

*”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.

Group. Turkish Get-up. Group. Turkish Get-up (2014).


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Posted: July 14th, 2014
at 6:23pm by Wolf Brigade


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physical. 07/12/14

Power clean + push press:

5 x 5 @ 60% of push press 1RM

Rest as needed between sets, and adjust weight immediately if reps become singles, or position breaks. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Rest as needed, then, 3 rounds of:

1 Sled drag (20yd. @ BW)
10 Slam ball @ 35lb. W, 50lb. M
1 Sled pull (20yd. @ BW)
10 Slam ball @ 15lb. W, 25lb. M

”Drag” = forward, and “Pull” = backward. If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

John. Dumbbell row. John. Dumbbell row (2011).


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Posted: July 12th, 2014
at 11:21am by Wolf Brigade


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physical. 07/11/14

Bench press:

1 max rep set @ 50% of 1RM

1 x 10 @ 75%

Rest as needed between sets. Max rep set ends as soon as failure occurs or bar returns to rack. 10-rep set may be broken up as needed to complete at prescribed weight. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.

Then:

Benchmark

Duende 7:48 (Catharsis- “Passion”)

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

Complete as many rounds and partials as possible in 7:48. Note results.

Chris. Elevator. Chris. Elevator.


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Posted: July 11th, 2014
at 6:17pm by Wolf Brigade


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physical. 07/10/14

4 rounds of:

6 Walking lunge (As heavy as possible)
Up to 1 minute rest

Lunge may be weighted with kettlebells/ dumbbells in suitcase position, or sandbag/ barbell in front rack. Adjust weight (up or down) each round as needed.

Then, 4 rounds of:

6 Kettlebell halo
6 Box step*

Form and position considered, weights are as heavy as possible in each round; If we feel we can accomplish 10 reps in either movement with the weight we’ve chosen, it is too light; Adjust (up or down) as needed. Rest as needed between movements/ sets.

And then, 2 aggressive rounds of:

60 revolutions Airdyne
20 Walking lunge (Unweighted)
10 Burpee

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

Kate. Underhand row. Kate. 7-1/2 month pregnant underhand row.


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Posted: July 10th, 2014
at 8:12pm by Wolf Brigade


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mental.

Empowerment. Great insight/ reminder from writer Adam Farrah. Replace “Paleo eating and living” with anything challenging that you choose to pursue, and it rings just as true… strength training, martial arts, writing, coaching…

There will forever be those that attempt to drag you down to their level, simply because they are unwilling to put in the effort needed to rise to yours… Never let it happen. -FTW-


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Posted: July 10th, 2014
at 2:00pm by Wolf Brigade


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physical. 07/09/14

40 Turkish Get-up

Today, first 10 reps are performed as 2-count Turkish Get-up.*
Select weights based on ability to perform 2-3 uninterrupted reps; Start at a challenging weight, and adjust down as needed to complete as prescribed. Rest as needed, and add a 2/1000 pause to any transition point that you are struggling with.

Then, pick one throw and one move and accumulate the following:

Lateral medicine ball throw/ catch (75 reps)
Karaoke runs (15 trips @ 20yd. each)
Lateral slam ball (75 reps)
“Monster walks” (15 trips @ 20yd. each)

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

*Our 2-count TGU 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.

Vincent, Cory. Medicine ball throw. Vincent, Cory. Medicine ball throw/ catch.


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Posted: July 9th, 2014
at 7:32pm by Wolf Brigade


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physical. 07/08/14

Deadlift:

5 x 5 @ 75% of 1RM

Rest as needed between sets. Position considered, all sets are performed uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then, as quickly as possible:

25 Kettlebell Short swing @ 75% of 5RM
50 Bodyweight row (Alternate hand position/ implement as desired)
25 Burpee broad jump
50 Sit-up (Scaled to ability)

Sit-up: Make the most challenging possible choice, and sustain as long as possible. If position breaks, adjust in 10- or 25- rep increments. Suggestions include, in order of difficulty: Ab wheel roll-outs, 360, knees-to-elbows, V-up, Abmat.

And then:

Accumulate 8-10 minutes Airdyne and 8-10 minutes overhead/ thoracic mobility. Intersperse as desired.

Ilana. Kettlebell swing. Ilana. Kettlebell swing.


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Posted: July 8th, 2014
at 7:09pm by Wolf Brigade


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physical. 07/07/14

50/50 Kettlebell strict press:

3L, 3R (Alternating or consecutive- As heavy as possible in each set)
1 minute rest

x 3

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:

Goblet squat:

5 x 5 (As heavy as possible in each set)

3 x 7 (Slightly lighter)

Minimum 1 minute rest between sets. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

And then:

1-arm kettlebell Thruster:

5L, 5R @ 75% of 7-rep squat sets (Above)
1 minute rest

x 2

Unless position breaks, all sets in all lifts are performed uninterrupted.

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


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Posted: July 7th, 2014
at 8:09pm by Wolf Brigade


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