physical. 11/21/14

Double kettlebell clean:

3, 3, 3, 3

Weight increases each set (denoted by commas) and finishes with the heaviest possible set of 3. Rest as needed between sets.

Then:

Power clean:

3 x 3 @ 25% over heaviest 3-rep from above.

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

Rest as needed, and then:

Front squat:

1 x 12 @ power clean weight from above

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

And finally, Airdyne:

3 minutes forward
1 minute arms-only
3 minutes backward
1 minute arms-only
3 minutes forward

All rounds are performed at a non-lazy pace, and with non-lazy posture.

Coalition Interbike booth. I think this one was '07. Coalition BMX. 2004-2014… Just part of the Searching.


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Posted: November 21st, 2014
at 7:29pm by Wolf Brigade


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physical. 11/20/14

50 Kettlebell swing @ 70lb W, 88lb. M

Strategize wisely, and partition set only if necessary. If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

1 minute rest, then:

100 Abmat sit-up (25lb. W, 35lb. M)
100 Medicine ball throw/ catch (15lb. W, 20lb. M)
100 Double-under (or 200 high-knee jumprope)

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.

And then, skill work:

Whatever we missed this week.

New friends “Start at the dead fish, and end at that group of nerds taking pictures of each other.”


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Posted: November 20th, 2014
at 7:31pm by Wolf Brigade


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physical. 11/19/14

Sled drag:

1, 1, 1

”Drag” = forward, and “Pull” = backward. Weight increases each 20 yd. trip (denoted by commas). Start conservatively and end heavy- Use 3 trips (not exceeding 2 minutes each) to determine heaviest possible weight. Rest as needed between.

Then, 2 rounds of:

Max rep push-up
:30 sec. rest
Max duration Farmer hold @ 3/4 BW+
1 minute rest

Push-up: Rest as needed in the plank or pike positions. Farmer hold: If 3/4 bodyweight does not pose a challenge, adjust accordingly.
Both:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

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

Airdyne (with kettlebell in the Goblet position- 35lb. W, 55lb. M)

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

Group. Airdyne kettlebell hold. Group. Airdyne kettlebell hold.


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Posted: November 19th, 2014
at 8:29pm by Wolf Brigade


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physical. 11/18/14

Press:

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

Then, 8 rounds of:

8 Pull-up (4 Strict + 4 jumping in each round)
8 Full-range high pull @ minimum 1/4 BW
8 V-up (If position breaks, hold a perfect :30 sec. hollow position each round

Maintain a strong pace, but more importantly be sure to maintain strong positions. If rest is needed, keep it short and specific (3 breaths and back to work…).

And then:

80 Mace front pendulum (8kg. W, 10kg. M)

Attempt to keep weight on your body for all 80 reps. More than 1 trip to the ground = 2 minutes Airdyne + 20 burpees per.

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


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Posted: November 18th, 2014
at 8:14pm by Wolf Brigade


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physical. 11/17/14

Back squat:

Climb to a 3RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 3) If a set requires interruption, make a minor adjustment and perform your heaviest possible full set of 3.

Then, for 10 minutes:

5 Jumps (Box jump, broad jump, lateral jump, jump squat- vary by round as desired)
5 Kettlebell deadlift @ 1/2 BW
:30 sec. Airdyne @ 100%

If rest is needed, take it after the Airdyne and keep it short and specific (3-5 breaths). Mind your mechanics, and challenge your pace- count rounds and completed partials. If one jumping variation loses quality, abandon it and continue using another.

Mental. All of a sudden, it’s winter… Let’s get some reading done. Check out our Mental section of articles and information (we just hit post #100…), and share what you find with others. Please and thank you.


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Posted: November 17th, 2014
at 7:42pm by Wolf Brigade


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physical. 11/15/14

Kettlebell swing:

1 max rep set @ 45lb. W, 65lb. M

Rest as needed, then 2 aggressive rounds of:

2 Sled drag (20 yd. each @ 85lb W, 115lb M)
8 Sandbag shoulder @ 65lb. W, 85lb. M
16 Slam ball @ 15lb, W, 25lb. M

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

Mace squat hold (8kg. W, 10kg. M)

Keeping a strong below-parallel squat and upright posture, work as hard as you can to not break position during :20 sec. intervals. Position breaks in more than 2 rounds = 2 minutes Airdyne + 10 Burpees per.

And finally, with a partner:

Accumulate 150 total reps medicine ball pass

Use Abmat pass, lateral throw/ catch, rocking chair pass, burpee pass. Change movements in 10-rep intervals as desired. Do not use more than 50 Abmat pass.

Trish. Airdyne Trish. Airdyne (2009).


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Posted: November 15th, 2014
at 12:36pm by Wolf Brigade


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physical. 11/14/14

50/50 Kettlebell strict press:

10 x 1L, 1R

Alternating 1L, 1R, accumulate 20 total reps (10 left, 10 right). Keep kettlebells in-hand for minimum 4 reps, and then rest/ adjust weight as needed. When scheme is listed as “10 x 1L, 1R″, it always refers to “Sets” x “Reps”.

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

Then, 6 aggressive rounds of:

6 Medicine ball burpee (15lb. W, 20lb. M)
6 Box jump @ same
6 Walking lunge @ same

Today, box jump and lunge are performed with the same medicine ball as the burpee. Adjust jumping height accordingly- Be sure to practice jumping with an implement prior to beginning the workout. Often, we re-set a jump by swinging our arms- not being able to do so (due to holding a medicine ball) can require some adjustment.

Friend. Do it.


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Posted: November 14th, 2014
at 7:11pm by Wolf Brigade


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physical. 11/13/14

8 Bottoms-up Turkish Get-up @ base weight (1L, 1R x 4)
8 Turkish Get-up @ 30-40% of 1RM (2L, 2R x 2)
4 Turkish Get-up @ 60-70% of 1RM (1L, 1R x 2)
2 Turkish Get-up (As heavy as possible @ 1L, 1R)

Rest as needed during or between sets. Prior to 2-rep set, add a 2/1000 pause to any transition point that you are struggling with.

Then, skill work:

Whatever we need the most.

Suggestions include: Double-under, 2-arm kettlebell clean, kettlebell snatch, mace 360, power clean, tumbling.

Practice several of the movements above, and note improvement in each. Begin by establishing the basic positioning and movement, and add depth and difficulty as each piece improves.

Shaun, Adam. Turkish Get-up. Shaun, Adam. Bottoms-up Turkish Get-up.


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Posted: November 13th, 2014
at 7:39pm by Wolf Brigade


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physical. 11/12/14

10 minutes of:

5 Pull-up (Change grips and/ or implement by round as desired)
10 Sit-up (Vary by round as desired- no Abmat)

Keep sets uninterrupted, and make challenging choices in each round. Sit-up suggestions: Ab wheel roll-outs, V-up, 360, knees-to-elbows.

Then, 5 minutes of:

10 Kettlebell Power swing (20lb. W, 30lb. M)
5 Bodyweight row (Change grips and/ or implement by round as desired)

”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.

And then, 10 minutes of:

Airdyne @ 50% of max RPM

Goal today is a strong pace and positional focus in all movements, all rounds. Rest between rounds, not during.

Mural. Mural (September 2008).


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Posted: November 12th, 2014
at 8:23pm by Wolf Brigade


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physical. 11/11/14

Kettlebell snatch:

2 x 4L, 4R @ moderate weight
6 x 2L, 2R @ as heavy as possible

Rest as needed between sets, and scale weight up/ down as needed during 2-rep sets. When scheme is listed as “2 x 4L, 4R″, it always refers to “Sets” x “Reps”.

Then:

6 x 20 yd. 1-arm waiter walk @ 4 rep kettlebell snatch weight

Alternate L to R each round. Rest as needed between 20 yd. trips.

And then, 2 consecutive Tabata intervals
(:20 sec. work/ :10 sec. rest x 16) of:

Airdyne (Forward)
Airdyne (Arms only)

Alternate forward and arms only each round (totaling 8 of each).
Output may change, but effort stays at 100%.

Heather. Mace 360. Heather. Mace 360.


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Posted: November 11th, 2014
at 7:20pm by Wolf Brigade


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physical. 11/10/14

9 x 1 Power clean + 3 Front squat @ 80+% of power clean 1RM

Rest as needed between sets. 1 power clean + 3 front squat = 1 set.
If front squat sets require interruption, make as minor an adjustment as needed to continue uninterrupted.

Then:

10 Push-up/ Dynamic push-up
20 yd. walking inchworm
10 Push-up/ Dynamic push-up

Scale height of dynamic push-up to ability- Both sets should pose a significant challenge. Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there.

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

40 Medicine ball throw/ catch + Air squat

Today, as soon as the ball is thrown, an air squat is performed, recovered from, and the ball is received (40 squats each). Goal is no pause between throw, squat, and catch. Position, pace, and breathing play equal parts in staying ahead of the ball in this drill.

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


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Posted: November 10th, 2014
at 8:23pm by Wolf Brigade


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physical. 11/08/14

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.

Dumbbell push-up row:

10, 8, 6, 4, 2

Again, 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.

Sets may be performed in order, or alternated between movement.

Then, 6 minutes of:

3 Burpee/ Surf burpee
12 Tire smash (Any variation) @ 6lb. W, 10lb. M

Keeping excellent mechanics and form, move quickly and count rounds. Alternate burpee and tire smash variations by round as desired.

And then, aggressively:

Row 750m (Or 2:30- whichever comes first)
Airdyne 15 calories (Or 2 minutes- whichever comes first)

Hammer position, standardize breathing, and move fast. Goal is always completion, and never expiration of the clock.

Kristan. Dumbbell push-up row. Kristan. Dumbbell push-up row.


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Posted: November 8th, 2014
at 12:39pm by Wolf Brigade


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physical. 11/07/14

Bench press:

1 max rep set @ 50% of 1RM

1 x 10 @ 75%

Rest as needed between sets. Max rep set end as soon as range of motion shortens, failure occurs, or bar returns to rack.

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

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

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

And then, 1 minute each for 3 rounds:

Handstand hold
Hollow rock/ hold
Jumping jacks

Today, scaling for handstand is the tripod headstand.

Bill.mace Bill. Mace shovel (2010).


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Posted: November 7th, 2014
at 7:16pm by Wolf Brigade


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mental.

Post. We are very pleased to share that Greg Walsh is interviewed in the current issue of Post Magazine. Locally, it is available at these locations. Outside the Rochester, NY area, it may be ordered through the Post website. Enjoy!


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Posted: November 7th, 2014
at 8:25am by Wolf Brigade


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physical. 11/06/14

24 Kettlebell Short swing @ 50%+ BW

”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. If 50% BW does not pose a significant challenge, adjust the weight up.

Then:

18 Sprint start

Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately get back on the ground.

And then, immediately:

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

Ball remains in-hand but touches the ground at the end of each shuttle run.

Finally, and aggressively:

60 revolutions Airdyne @ 100%

Today is a sprint, not a jog- Manage your breathing, hammer your mechanics, and move fast.

Goblet.Doug, Rory. Goblet squat.


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Posted: November 6th, 2014
at 7:14pm by Wolf Brigade


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physical. 11/05/14

12 1-arm kettlebell clean/ swing clean (As heavy as possible)
12 Walking lunge @ as heavy as possible

Goal is 12 quality, uninterrupted reps in each movement. Switch arms as desired on clean, and rest as needed between movements. If position breaks, adjust weight quickly and continue. Today, lunge may be weighted in the rack or suitcase position with dumbbells or kettlebells.

1 minute rest, then 4 rounds of:

8 1-arm kettlebell clean (55lb. W, 70lb. M)
8 Pull-up/ Chin-up/ Mixed grip (Vary by round as desired)
8 Walking lunge @ 55lb. W, 70lb. M

Clean: Switch arms as desired.
Pull-up: If available, pull-up may utilize different handles by round (rings, ropes, globes, etc.). Today, use strict pull-up until it fails, and then kicking/ kipping pull-up, or jumping pull-up. No butterfly.
Lunge: Perform lunges with one single kettlebell in either the Goblet or rack position.

And then, 2 aggressive rounds of:

2 minutes Airdyne (Forward)
2 minutes Airdyne (Arms only)

Mace. Shadows“If you feel alive in a darkened room, do you know the name of your solitude…”


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Posted: November 5th, 2014
at 7:56pm by Wolf Brigade


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physical. 11/04/14

Push press:

5 x 5 @ 70-80% of 1RM

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

Then, 5 aggressive minutes of:

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

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

And then:

1 max rep set “Prison” Abmat sit-up

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

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

Chris. Rack hold. Chris. Rack hold.


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Posted: November 4th, 2014
at 7:59pm by Wolf Brigade


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physical. 11/03/14

Back squat:

5 x 5 @ 75-80%

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

Then:

40 Mace squat (10kg. W, 12kg. M)
30 Push-up (Scale to ability)
20 2-sec. overhead kettlebell swing @ 1/4 BW
10 Turkish Get-up @ 1/4 BW

If designated weights create/ force a compromised position, make as minor an adjustment as needed to continue safely. Push-up: Variations include dynamic push-up, ring push-up, Hindu push-up.

Gama. Mace lifting through the ages. The Great Gama.


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Posted: November 3rd, 2014
at 8:00pm by Wolf Brigade


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physical. 11/01/14

Hang power clean:

3 x 7 @ 60-70% of power clean 1RM

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”.

Then:

Multiply your bodyweight x 5 and move the total weight 20 yd. at a time.

Use dumbbells, kettlebells, sandbags, weight vests, medicine balls, or any combination of. Attempt to move as much as possible in each trip, and complete the drill in as few trips as possible. (Ex. Total weight: 1,000. Trip 1: 250lb. Trip 2: 250lb. Trip 3: 200 Trip 4: 150 Trip 5: 150lb.)

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.

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

100 Abmat medicine ball pass (15lb. W, 20lb. M)

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

Window. The trick lies in believing what we see, not just seeing what we believe.


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Posted: November 1st, 2014
at 1:03pm by Wolf Brigade


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physical. 10/31/14

At a light to moderate weight, 1 round of:

Kettlebell Sequence #1

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

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, after examining your training week to date,
choose an appropriate:

Benchmark

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


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Posted: October 31st, 2014
at 5:39pm by Wolf Brigade


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