physical. 12/31/10
Open gym occurred from 10am-1pm.
Training suggestions included:
20 mace squats
15 KB swings
10 BW row
x 5
or:
150 medicine ball lifts/ throws*
150 KB motions**
1500 endurance count***
*broken into sets of 25 & partitioned with other motions. suggestions: med ball burpee, rocking chair, wall ball, catapult.
**broken into sets of 25 & partitioned with other motions. suggestions: high pull, swing, snatch, thruster.
***broken into sets of 250 & partitioned with other motions. use rowing (meters) and jumprope.
or:
6 clinch grip pullups
6 dips
12 OH squats
x 6
then:
:30 airdyne sprint
15 abmat situp
x 6
or:
50 TGU
and:
50 jumprope
20 second airdyne sprint
10 minutes
physical. 12/30/10
Thursday noon class each week is going to focus on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
Today we worked on:
Sledgehammer
- 2-hand tire smash
- 2-to-1 hand tire smash
- 1-hand tire smash
- 1-hand tire smash w/ KB in opposite rack position
If proficient in each variation, scale weight of hammer and implement varied footwork.
Macebell
- front pendulum
- back pendulum
- side-to-side flips
- virtual shovel/ grave diggers
- 360′s
If proficient in each variation, work on 1-arm pull-overs, and add shove to front pendulum.
Kettlebell
- hand-to-hand swings
- wall ball substitute
- slam dunk
- uppercut flips from figure 8 motion
If proficient in each motion, add weight, add taps to H2H swings, and add footwork to slam dunk.
mental.
“If there is no struggle there is no progress.
Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground.
They want rain without thunder and lightning.
They want the ocean without the awful roar of its many waters.
This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle.
Power concedes nothing without demand. It never did and it never will.”
Frederick Douglass, 1857
physical. 12/29/10
30 second rounds of:
- tire smash
- KB or barbell power cleans*
- airdyne/ rower/ jumprope (alternate each round)
x 6
*adjust weight accordingly as rounds progress; switch between tools each round
visual.
If you would like a sticker or two, please post the necessary info in the comments, or email us:
training@fightfitness.net
The book that spawned this term is fiction, but the concept is very real, useful, and timeless.
Walking any path without questioning where it’s leading will most likely leave you… lost…
http://en.wikipedia.org/wiki/Nineteen_Eighty-Four
http://en.wikipedia.org/wiki/Thoughtcrime
mental.
As the end of the year approaches, our minds often jump into bouts of self-reflection.
Such thoughts lead many to short stints of “self-improvement”.
While the concept is often a valid one, a temporary & unfocused term of exercise, diet refinement, or addition of discipline to an otherwise undisciplined life is likely doing more harm than good.
In order to be sustainable, it has to have strong roots.
Before we refine details of our lives, we need to define the big picture.
Take it or leave it; the document below asks a few questions that if answered honestly may lead to an increased awareness of your wants vs. needs, and might go further in defining personal goals than a “Holiday Special Membership” at your local $9.95/ mo. fitness factory farm.
physical. 12/28/10
“Situp Challenge”
350 situps
- sets of 25
- motions may be repeated within workout, but never in order
- like many of our self-study workouts, there is the “hardest” option, and the “quickest”
Which do we choose?
Refer to situp list below; please ask questions in comments if there’s a motion you’re not familiar with.
physical. 12/27/10
8 minutes of mobility work
then:
5 minutes isometric squat
then:
10 pullup
10 KB snatch
10 pushup
x 6
followed immediately by:
100 air or box squats
physical. 12/24/10
Open Gym occurred from 10am-1pm.
Training suggestions included:
6 burpee box jumps
4 swing weight TGU’s
8 rounds, or 12 minutes, whichever comes first
or:
Benchmarks:
“Duende”
“Raining Blood”
or
“Waking the Dead”
or:
15 pullup
:20 airdyne
10 pushup
:20 airdyne
5 dip
:20 airdyne
20 abmat situp
x 5
or:
2 max weight TGU
4 swing weight TGU (55lb. M, 35lb. W)
10 30lb. M/ 20lb. W wall ball
20 20lb. M/ 15lb. W wall ball
200 jumprope
20 double unders
x 3
physical. 12/23/10
Thursday noon class is going to focus on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
Today we worked on:
Sledgehammer
- 2-hand tire smash
- 2-to-1 hand tire smash
- 1-hand tire smash
If proficient in each variation, scale weight of hammer and implement varied footwork.
Macebell
- front pendulum
- back pendulum
- side-to-side flips
If proficient in each variation, work on pulling mace from back to front, and add shove to front pendulum.
Kettlebell
- hand-to-hand swings
- “wall ball substitute”
- slam dunk
If proficient in each motion, add weight, add taps to H2H swings, and add footwork to slam dunk.
Wolf Brigade – Kettlebell Slam Dunk from Wolf Brigade on Vimeo.
physical. 12/22/10
4 windmill/ TGU (2L, 2R)*
8 360 situps
12 box jumps
6 rounds, or 16 minutes, whichever comes first.
Score @ 16m mark is completed rounds.
*KB is lifted overhead and left there during the completion of both motions.
1 windmill + 1 TGU= 1 rep.
physical. 12/21/10
Deadlift: work towards & document a 1RM
Skill work: work on kipping pullups, double unders, or 1-arm KB lifts
Use all time remaining after warm-up & mobility on lifts & practice.
physical. 12/20/10
1 Tabata round (20 seconds of work, 10 seconds of rest x 8 ) of squats
45 second rest
then:
20 pullups
10 KB halo’s
20 KTE
x 3
*begin & end with mobility courtesy of Kelly Starrett
physical. 12/18/10
20 2-second OH swings
20 “pushes”*
x 4
*pushes= pushup (or scaled variety of), inchworm, burpee, seated press.
recommended is 1 round of each.
then:
300m row (sprint), 1 min. airdyne (sprint), or 200 consecutive jumprope (fail, start again)
physical. 12/18/10 (supplemental)
6 hang power clean 95lb. M, 65lb. W
12 mace 360′s, 10-2′s, & pendulum shoves (alternate each round)
12 lunges
6 CTB pullups
x 9 or 20 minutes, whichever comes first.
Score @ 20 minute is rounds + fragments. Ex. 6.2= 6 rounds + cleans & mace.
physical. 12/17/10
“+/- Drill”
Plus= 100 reps of a motion you consider one of your strongest.
Work hard, fast, and explosively. Break up set as few times as possible.
in between:
200 air or box squats
100 abmat situps or V-ups
then:
Minus= 100 reps of a motion you consider one of your weakest.
Work with light weight, perfect form, and meticulous detail.
Break up set as often as needed and make adjustments to improve the motion.
VIDEO – Catapults
Wolf Brigade – Catapult from Wolf Brigade on Vimeo.
A Youtube version is available at: http://www.youtube.com/watch?v=Xt0mPx7LQD0
++
Please feel free to contact us at:
training@fightfitness.net with any questions or comments. Thank you.
physical. 12/16/10
50 high pull/ front squat/ rocking chairs*
50 dead hang or kipping pullups/ 75 jumping pullups
*adjust from squat stance to feet together before sitting back for rocking chair
*the fluid combination of the 3 motions= 1 rep
mental.
“Mental Endurance” pt. 4- Recovery, and submission signals.
I hope it is safe to assume that when things reach their most challenging in “real” life, we don’t lie on our backs, scream & whine, and lose all mental & physical composure.
It is a privilege to watch people’s physical capabilities and capacities grow.
In such, their ability to suffer with dignity develops.
Our training is structured to allow us to work hard all the time, push ourselves constantly, and put ourselves in the ground occasionally. It is on those occasions that the most focus & effort need be placed on the aftermath; both short & long term.
The immediate aftermath may be messy, chaotic, and uncomfortable, but in my opinion should not resemble the behavior in the opening line.
By no means am I saying scale back intensity or output to avoid it, just that even at the highest levels it is avoidable. It seems unfitting to the effort itself to roll around afterwards as if in need of an exorcism & gasping as if you’ve never known how to breathe.
Instead, focus on what you’re feeling. Learn from it. Pull your breathing in, pick your head up, and good god… stay off your back.
You didn’t give up during, so don’t give up after.
Recovery is just as important as the work- hydration, nutrition, rest, stretching, massage, physical therapy, game planning & strategy… the list goes on as long as you’ll allow it to.
The first 4 are mandatory & daily, and just like the training itself, if they aren’t well thought out and executed, progress will be limited.
One thing that the recovery, fitness, & martial arts elements all have in common is deliberateness in execution, and a want of attention to detail.
When such things are understood & put in motion, even the occasionally overwhelming moments at the end of a vicious workout will appear as useful teachers.
physical. 12/15/10
500 jumprope
then:
:20 seconds L-sit
20 KB push press
20 slam ball
x 4
*push press weight should begin right at the end of what you can military press;
when form changes due to fatigue, scale down immediately.
