Archive for January, 2011

physical. 01/31/11

20 DB, KB, barbell thrusters
20 360 situps
20 DB, KB, barbell military press
20 360 situps
500 jumprope
20 DB, KB, barbell thrusters
20 360 situps
250 jumprope

*perform a short test run to determine weight- press should be less than thruster, weights on both should be heavy enough to demand set breaks

Wolf Brigade – 360 Guard Situp from Wolf Brigade on Vimeo.

Posted: January 31st, 2011
at 10:19pm by Wolf Brigade


Categories: Training

Comments: 1 comment


physical. 01/29/11

3-3-2-1 Turkish Get Up*

*numbers represent reps on each arm, each round
*scale up weight each round & finish with a 1-rep max
*if 1RM is reached with form, stability & lockout intact, do more

then:

40 box jumps
20 slam ball

then:
go home & make one of these:
TREATS!

Posted: January 29th, 2011
at 2:53pm by Wolf Brigade


Categories: Training

Comments: 1 comment


physical. 01/28/11

30 second rounds of:
- OH walking lunge- 45lb. plate M, 35lb. plate W
- Airdyne sprint
- straight arm bar hang
- KB swing- 55lb. M, 35lb. W

no rest between stations or rounds
x 6

3

Posted: January 28th, 2011
at 7:52pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 01/27/11

Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
Today we worked on:

Sledgehammer
- shoulder mobility
- circular range of motion consisting of KB halo’s & club drills
then:
Max reps in 1 minute of 2-hand tire smash, alternating minute work & rest with partner

Macebell
- back pendulum to shoulder height & pullover
- front pendulum to shoulder height & shoves
- virtual shovel/ gravediggers

Kettlebell
- create 3 motion complexes using slam dunk, wall ball substitute, & KB flips combined with regular motions
ex. slam dunk, 1-arm high pull, snatch. or: wall ball sub, catch one hand, 1-arm swing, snatch.

6 minute round @ each station followed by a 3 minute round @ each.
3 minute round is max reps of something you made progress on today.

Posted: January 27th, 2011
at 4:12pm by Wolf Brigade


Categories: Training

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physical. 01/26/11

5 max weight KB swings (chest height)
15 30lb. W/ 45lb. M goblet squats
x 3
then:
:45 second Airdyne sprint
x 1

both sets in order x 3
(9 total rd. 5/15, 3 total rd. Airdyne)

Posted: January 26th, 2011
at 7:42pm by Wolf Brigade


Categories: Training

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physical. 01/25/11

“Pace Horse”

3 groups
Leaders:
- alligator crawl up & back (approx. 40 yds.)

Followers:
Station 1- hip-ups, TGU pillar holds (no weight), levitated lunge hold
(2 rounds each motion- switch legs/ sides by round, not during)

Station 2- OH squat w/ PVC or bar only

When all in lead group finish crawls, rotate in order on to stations 1 & 2.

6 rounds

Posted: January 25th, 2011
at 4:00pm by Wolf Brigade


Categories: Training

Comments: 1 comment


physical. 01/24/11

40 KB snatch
20 pullup (jumping is 2:1)

x 2
then:

50 abmat offset situp
12 TGU- 6L consecutive, 6R consecutive

Goal of the day is to set the weight down as little as absolutely possible, while maintaining form, during snatch & TGU.
Pick a weight you know you can manage and push yourself to finish the larger sets uninterrupted.

Posted: January 24th, 2011
at 7:41pm by Wolf Brigade


Categories: Training

Comments: No comments


victual.

Needed:
- medium sized saucepan
- 3-4 medium sized apples (not those grotesque head-sized ones)
- 1/3-1/2 can coconut milk
- 1/3 cup chopped walnuts
- 1/3 cup sliced almonds
- cinnamon
- nutmeg
- cocoa powder instead of nutmeg if you’d like
Total prep & cooking time: 38min, 54sec. (Do your mobility work while boiling the apples)

Cut apples into small pieces with a machete’ or other exotic knife & throw in boiling water. (Don’t really throw them, because boiling water is often hot.)
Leave boiling on med/ high for 12-15 minutes until apples are soft but not total mush.
Drain remaining water.
4 apples= about 1/2 can coconut milk, 3 apples= about 1/3.
Pour coconut milk over apples and blend in nuts, cinnamon, and nutmeg.
Stir a lot, and let sit covered for 10-15 minutes on no heat.
Once it sets up, mix again, taste, and add whatever you missed spice-wise.
Also, coconut milk from the can- not the coconut milk in the 1/2 gallon container. That stuff is great, but not for this.
Contains:
- carbohydrate
- fat
- etc.

Posted: January 23rd, 2011
at 8:38pm by Wolf Brigade


Categories: Training

Comments: 4 comments


physical. 01/22/11

100 x 2

After a thorough warm-up, pick 2 motions that recur in our curriculum and perform 100 uninterrupted reps of each with meticulous form, smart, steady breathing, and a strong pace.
- Pick one motion in which you are confident and fast, and another that you truly struggle with.
- A partner will time you & count your reps.
- Substandard reps will be identified by a simple request to “adjust”.
- To ensure quality reps, subsequent reminders to adjust on the same motion each incur a 10 rep penalty.

Posted: January 22nd, 2011
at 4:45pm by Wolf Brigade


Categories: Training

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physical. 01/21/11

For 20 minutes:

12 DB pushup row
8 185lb. M/ 135lb. W deadlift
12 elevator situps- 6L, 6R*

*weight elevator with sandbag, KB, mace, medicine ball, or any other implement that forces you to stay centered & upright.

Wolf Brigade – Elevator Situps from Wolf Brigade on Vimeo.

Posted: January 21st, 2011
at 2:57pm by Wolf Brigade


Categories: Training

Comments: No comments


mental.

“The true science of martial arts means practicing them in such a way that they will be useful at any time,
and to teach them in such a way that they will be useful in all things.”

Miyamoto Musashi

The idea of “transferable concepts” doesn’t just refer to the physical relationship of the high pull to your rowing technique, but the ability to take the skills, concepts, and awareness that you have gained in one realm or context and apply them to many others.
I have never been one to leave things in the small box I’ve often learned them in, and if nothing else, looking at a narrow picture with wide eyes has led me down many paths (both good and bad) that I would not have otherwise discovered.
Our self-awareness grows from exposure to such paths; our physical practice and the mental preparedness it yields often assists us in walking them with an unshakable confidence.

Posted: January 20th, 2011
at 8:52pm by Wolf Brigade


Categories: MENTAL

Comments: No comments


physical. 01/20/11

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
- shoulder mobility
- circular range of motion consisting of KB halo’s & club drills
- hard, fast 2-hand tire smash & L to R switches

Macebell
- mace flips
- back pendulum to shoulder height & pullover
- front pendulum to shoulder height & shoves
- virtual shovel/ gravediggers

Kettlebell

- hand-to-hand swings & taps- same hand catch, opposite hand catch
- slam dunk progression

10 minutes each station

Posted: January 20th, 2011
at 3:27pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 01/19/11

On the minute for 8 minutes:
- 10 360 situps

On the minute for the next 8 minutes:
- 14 OH lunges (barbell, KB, weight plate, offset mace, DB)

*If you finish your reps before the minute is up, breathe, rest & get ready to go again.
If not, keep working.
Today, rest is earned with effort & efficiency.

cool down:
http://robbwolf.com/2011/01/19/nutritional-relativism/

Posted: January 19th, 2011
at 8:09pm by Wolf Brigade


Categories: Training

Comments: No comments


victual.

Cashier: “Wow. Is this all you eat?”
Me: “Well, no. I eat many other things as well.”
Cashier: “I mean, like, fruits & vegetables and stuff.”
Me: “Mostly, yes. Why do you ask?”
Cashier: “Well, you would save a lot more money if you ate some other stuff too. None of this is on (the grocery stores discount plan).”
Me: (In my mind) “Oh, I’ll save big in the long run, don’t you worry…”
The last line was in my head, the rest is 100% true.


Meat, fish, fruit, vegetables, nuts, seeds, little starch, no sugar…
and no “junkfood consumption encouragement” discounts…

Posted: January 19th, 2011
at 2:57pm by Wolf Brigade


Categories: Training

Comments: 1 comment


physical. 01/18/11

15 minute sprint of:

5 bodyweight row
5 burpees
50 jumprope

count sets (5, 5, 50= 1) breathe smart, move fast.

Burpee.

Posted: January 18th, 2011
at 7:43pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 01/17/11

20 FRHP @ 80% of 1RM
40 jump squats
20 FRHP @ 60% of 1RM
60 KB swings
20 FRHP @ 40% 1RM
80 abmat offset situp

“FRHP”= full range high pull
“1RM”= 1 rep max

32
There is probably an Airdyne in a dusty corner of your gym.
Find it, brush it off, and wake it up.
Sprint, don’t jog…

Posted: January 17th, 2011
at 8:10pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 01/15/11

Skill Work:

10 minutes at each of the following 3 stations:

- 2 KB cleans & snatches
- situp list*
- barbell lifting progression with dowel

*accumulate as many reps as possible of newer motions before moving to those more familiar to you

Posted: January 15th, 2011
at 4:10pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 01/14/11

The way we work drinking water here at WB is that members bring in cases once or twice a month, and you can drink as much as you need any time you need during your training day at no cost.
That being said, when people leave half-full water bottles laying around that their training partners paid for… well, in fairness, they should have to “pay” for them later.
When 10 non-empty bottles accumulate on the windowsill, some sort of hybrid-burpee workout commences.

Today:

10-minute bar hang*

*every drop off the bar in the 10 minute time span= 10 burpees & 10 box jumps to be completed at the end of the 10 minutes
(the mercy killing occurs at 15 drops/ 150 burpees & box jumps)

Posted: January 14th, 2011
at 8:18pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 01/13/11

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*
- shoulder mobility
- circular range of motion consisting of KB halo’s & club drills
- 2-hand L to R switch & 2-to-1 hand version of same

Macebell*
- static holds of heavy mace in back pendulum start position
- back pendulum to shoulder height & pullover
- front pendulum to shoulder height & shoves

Endurance**
- :30 seconds airdyne sprint
- 150m row
- 100 jumprope

4 minutes at each station, 2 times through
*alternate mace & hammer motions @ 10 or 20 reps
**alternate endurance motions in order

Posted: January 13th, 2011
at 3:07pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 01/12/11

“Get your ass off the ground”

4 TGU
8 rocking chairs

12 rounds or 24 minutes, whichever comes first

Wolf Brigade – Rocking Chairs from Wolf Brigade on Vimeo.

Posted: January 12th, 2011
at 2:39pm by Wolf Brigade


Categories: Training

Comments: No comments


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