Archive for February, 2011

physical. 02/28/11

On the minute:

- 4 DB pushup rows
- 4 burpees
- 50 jumprope/ 20 DU’s

15 minutes*

*Time remaining in the minute after completion of all 58 reps is rest.
Breathe, recover, get ready to move again.
If you finish in 12 seconds, for example, you will have 48 seconds to rest.

If there is no time remaining, or you miss the minute, keep working continuously until 15 sets are complete.
Today, fast, focused work earns rest.

Posted: February 28th, 2011
at 7:44pm by Wolf Brigade


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physical. 02/26/11

“Benchmark Day”

Evaluate your training week (2/21-2/25) and pick one of our benchmarks that makes sense based on your prior output.
Complete it with proficiency, speed, and ferocity.

Then:

Barbell cleans

10 warm-up, 5 up to 25%, 5 up to 50%, 3 up to 75%, 2 up to 90%, 1 rep max.
(% increase notates percentage of previous 1RM)

Wolf Brigade – Benchmark – Thirteen from Wolf Brigade on Vimeo.

Wolf Brigade – Benchmarks – Waking the Dead from Wolf Brigade on Vimeo.

Posted: February 26th, 2011
at 3:33pm by Wolf Brigade


Categories: Training

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mental. (repost from 11/21/10)

“Mental Endurance”
Part 3- The Stopping Point.

Through hard work and commitment you have developed the capacity to push yourself to your personal point of reason. If you so desire, one of the next steps is pushing yourself past.

“To” is admirable, respectable, and rare.
“Past” is unenviable to most, unrelatable to even more, and almost extinct.

Once we are suitably strong and skilled, our brains will often give up before our bodies. The stopping point for most is when the logical and digestible pep talks we give ourselves during hardship start taking on water. When comfort and reason stop being players in the game, the pep talk needed to finish it often needs to change.

People that make the often uncomfortable progress into the deep water of whatever field they have chosen all have a mental game plan- something they tell themselves when all else has failed; a “place” they go to escape pain and anguish, or motivational situations, good or bad, that drive them past the stopping point.

I draw on the worst physical, mental, or emotional experiences in my life and move forward with them in mind, confident in the fact that nothing in the near-term could even begin to rival the pain and misery they created and I have overcome.

Others may utilize a different outlook.

Experiment and find your path.
Specific preparation and forethought will help you gain control over your own mental “stopping points”, and to hold them off longer and longer as time goes on.

Doing so will allow you to stay on a path of physical and mental progress, not one of unrealized potential.

Posted: February 25th, 2011
at 7:58pm by Wolf Brigade


Categories: Training

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physical. 02/25/11

With a partner:

5 minute rounds of:

TGU- 2 reps work, 2 rest
Jumprope/ double-unders- 50/25 reps work, 50/25 rest
Inchworm- 3 reps work, 3 rest
Jump squat- 10 reps work, 10 rest

20 minutes total.
Rest, breathe, and recover as your partner works.
Observe their form and encourage their progress.

Then:

Pick between 100 abmat situps, 60 V-ups, 30 KTE, or 30 360′s

Posted: February 25th, 2011
at 7:50pm by Wolf Brigade


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physical. 02/24/11

Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
After shoulder mobility & circular range of motion warm-up consisting of KB halos & club drills we worked on:

Sledgehammer
200 reps of:
Tire smash, any variation
*Pull hammer from overhead. Don’t let the hammer drop- drag it down.

Macebell
200 reps of:
Macebell lifts, swings, holds- front or back pendulums, 360′s, virtual shovel, 10-2′s, squats, etc.

Kettlebell

200 reps of:
KB “Odd Lift” motions- slam dunk, wall ball substitute, speed snatch, H2H swings, etc.

Sets can be broken down into 25′s and you may switch between implements as often you wish.
30 minute time limit.

Posted: February 24th, 2011
at 3:56pm by Wolf Brigade


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physical. 02/23/11

6 deadlift (115lb., 135lb., or 185lb.)
100 jumprope
6 strict or seated KB or DB press*
10 V-ups/ 1:00 Airdyne sprint**

x 6

*Both “strict” and “seated” press take the legs & hips completely out of the pressing equation; no “dip & drive” today.
If your choice is single arm press, do so with a KB, not a DB.

**4 of the 6 rounds are V-ups, the other 2 are 1-minute Airdyne sprints.
Place the sprints wherever you’d like within the 6.

Posted: February 23rd, 2011
at 7:45pm by Wolf Brigade


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physical. 02/22/11

Round 1:

- 36 KB snatch
- 18 burpees
- 9 box jumps

Round 2:

- 36 KB snatch
- 18 box jumps
- 9 burpees

Round 3:

- 36 KB snatch
- 18 burpees
- 9 box jumps

Often, our legs function differently after burpees than before.
Today, most preferred the 18 box jumps before to the 9 box jumps after. Thoughts?

Happy Birthday Erich!

Posted: February 22nd, 2011
at 8:18pm by Wolf Brigade


Categories: Training

Comments: 1 comment


physical. 02/21/11

:30 second rotating stations of:

- Pullups
- OH squat (stick, 15lb., or 45lb. bar only)
- KB swing (35lb. W, 55lb. M)

4 times through.
Clock runs continuously, so hustle between stations.
Goal with these very familiar movements is fast, intense, meticulous work and sustained output.
Numbers in round 4 should mirror numbers in round 1.

Tumbling practice and review of defensive hand positioning.
Tumbling practice and review of defensive hand positioning.

Posted: February 21st, 2011
at 7:55pm by Wolf Brigade


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physical. 02/19/11

100 Ground-to-overhead motions*

100 “Get your ass off the ground” motions**

*G/OH suggestions:
- clean & press
- snatch
- full range KB high pull
- med ball burpee
- DB burpee
- clean & thruster
- slam ball

**GYAOTG suggestions:
- TGU
- elevator situp
- rocking chair
- back roll to standing
- hip-ups

Posted: February 19th, 2011
at 5:50pm by Wolf Brigade


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physical. 02/18/11

“Pace Horse”
10 minutes with a partner.

Leader:
6 360 situps

Follower:
Burpees

As soon as leader finishes the 6 situps, the roles switch.
Count completed “Leader” rounds.

Then:
- DB thrusters
- BB cleans
- DL
10-20 reps of each with light weight and full focus on mechanics.

Posted: February 18th, 2011
at 3:47pm by Wolf Brigade


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mental. (repost from 11/05/10)

“Mental Endurance”
Part 2- Weathering the storm.

“Be mindful of the prayers you send; pray hard, but pray with care. For the tears you are crying now, are just your answered prayers.” Nick Cave

Progression has a price, just like everything else in life that is worthwhile or enduring. The temporary and trivial are often free, and in most cases, you get what you pay for.

Our version of progress is rewarded with an increased ability to suffer, the mental and physical tools to endure it, and ultimately the realization that you can accomplish things you never thought you could.
Again, and again, and again.

Empowerment tends to stir up some dust in people, and can be just as much the source of discomfort as any physical task. Lasting, quantifiable advancement comes from hanging on for the ride.

After weathering one seeming insurmountable storm most others will seem less of a threat, and easier to scoff at and dismiss. Expand your capacities by using the physical and mental tools you are developing to push yourself to places that may have previously scared you. Bumps in the road are just tests, and overcoming them becomes fuel for personal growth.

In relation to our little room: you asked for this; you signed on for it. With many challenges in life you won’t be so lucky.

The idea of something elective breaking your will shouldn’t even enter in your mind.

When the real storm comes you’ll be forced to stand alone, and the only way out is through.

Posted: February 17th, 2011
at 6:29pm by Wolf Brigade


Categories: Training

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physical. 02/17/11

Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
After shoulder mobility & circular range of motion warm-up consisting of KB halos & club drills we worked on:

Sledgehammer
10 minute round of:
20 tire smash, any variation
:20 seconds rest
*Pull hammer from overhead. Don’t let the hammer drop- drag it down.

Macebell
10 minute round of:
:20 seconds static hold of mace in 360 start position (hands at bottom of handle, weight at ceiling)
:20 seconds rest

Kettlebell

10 minute round of:
Engineer one 3-motion KB complex and perform 3 sets L, 3 sets R followed by :30 seconds of rest.
Ex: slam dunk + 1-arm high pull + snatch. Or: WB sub (catch 1 hand) + slam dunk + 1-arm swing.
*Complex must contain either slam dunk, speed snatch, or wall ball substitute.
Other motions & configuration are your choice.

Posted: February 17th, 2011
at 6:24pm by Wolf Brigade


Categories: Training

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physical. 02/16/11

1 Tabata round (20 seconds on, 10 off x 8 ) of:

- 2-inch deadlift hold
*if posture fails during any round, remaining rounds are burpees

then:

20 windmills
1 minute rest
40 full-range lunges
1 minute rest
60 KTE
1 minute rest
80 Abmat situp

Posted: February 16th, 2011
at 8:09pm by Wolf Brigade


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physical. 02/15/11

30 dips (for those able to perform 15 uninterrupted bar dips, get on the rings)
20 high pull/ front squat/ rocking chair
2 minute rest

30 2-second OH KB swings
20 inchworm
2 minute rest

30 seated KB press
20 DL- 135lb. W/ 185lb. M

*Weight/ scaling chosen should allow sets to be completable, but not uninterrupted.
Challenge yourself- you’re probably stronger than you think you are.

Posted: February 15th, 2011
at 7:46pm by Wolf Brigade


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physical. 02/14/11

6 minute round of:
50 jumprope
:20 second Airdyne sprint

rest 1 minute
then:

6 minute round of:
2 TGU (perform 2 uninterrupted reps 1 side, switch sides next run through)
4 good mornings
8 KB halos

rest 1 minute
then:
6 minute round of:
5 slam ball
3 breaths

Posted: February 14th, 2011
at 7:48pm by Wolf Brigade


Categories: Training

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physical. 02/12/11

“Die Trying”

Preferably using numbered dice, roll 4 times.
Take the 1st 4 numbers you roll, in order, and apply them to motions & quantity off the list.
Motions are to be performed in order and uninterrupted, even if by some terrible luck you manage to roll 4 of the same.

Usually, we program meticulously to assure well-rounded training that develops many different aptitudes.
The aptitude we are testing today is adaptability.
Take whatever is thrown at you and crush it.

Posted: February 12th, 2011
at 2:59pm by Wolf Brigade


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physical. 02/11/11

From our situp list:

50 x 2
25 x 3

Pick motions you struggle with for the 25′s and are more confident with for the 50′s.

In between each situp set:

10 hang power cleans, 65lb. W, 95lb. M
5 deadlift, 95lb. W, 135lb. M

Posted: February 11th, 2011
at 7:48pm by Wolf Brigade


Categories: Training

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physical. 02/10/11

Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
After shoulder mobility & circular range of motion warm-up consisting of KB halos & club drills we worked on:

Sledgehammer
- 2-hand tire smash 1 side
- 2-hand tire smash L to R switch
*Focus for the sledgehammer round today is footwork and a strong pull from overhead.
Don’t let the hammer drop- pull it down.

Macebell
- back pendulum to shoulder height & pullover
- front pendulum to shoulder height & shoves
*Focus with mace today is 20 reps of shoulder-high front & back pendulum with either a 10, 12, or 15K mace.

Kettlebell

- slam dunk, 10R then 10L
- wall ball substitute
- partial speed snatch
*Focus for kettlebell round is light-weight proficiency in all 3 motions.
Scale up only when all fundamentals are sound and repeatable at 10 or so reps.

10 minutes each station, rotating 10 reps on/ 10 off in sledgehammer and mace rounds.

Posted: February 10th, 2011
at 7:10pm by Wolf Brigade


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physical. 02/09/11

3 burpees
6 lunges
12 minutes

Breathe smart from the outset & count rounds.
Make it a sprint, not a jog.

Posted: February 9th, 2011
at 7:36pm by Wolf Brigade


Categories: Training

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mental. (repost from 10/28/10)

“Mental Endurance”
Part 1- Disciplined, continuous movement through fatigue.

Reaching a point of discomfort and fatigue that expands beyond the borders of what most people will voluntarily subject themselves to is an ability that often needs to be developed, much like learning a physical motion. “Mental endurance” is the tool in our toolbox that enables us to reach those points, and subsequently reach the elite levels of strength/ power/ proficiency/ fitness that we strive for in our type of training.

As in many others, everyone that trains in our gym knows and has demonstrated correct form for all the movements they are asked to perform. They have heard the same cue’s likely too many times while learning them, and have been asked exhaustively to refine them.
When that is the case, sloppy, unfocused movements mixed with un-specific rest periods and topped with some self-pity show a lack of (or at least a lack of application of) mental endurance, not physical comprehension.

Fatigue is accounted for, of course, but fatigue is not an excuse for poor form; just as speed is not a substitute for good form. When good coaching is present, poor form most often originates in the brain, and that is one muscle we can have good and warmed up before ever entering our training room. Not even entertaining the option of accepting poor form from yourself should be a deliberate choice made prior to even warming up. If form suffers during a period of fatigue, use your physical comprehension of the motion to stop, breathe, and right the ship. Continuing with poor form may FEEL like you’re “gutting it out”, but it is actually a lazy cop-out. End of story.

Pursuit of the mastery of the movement you are performing is a goal I hope people will strive for. Completion of the short interval of training at hand is our short-term goal, and the people that complete it with the most impressive strength, intensity, power, and efficiency are 100% of the time those that have paid the utmost attention to the mental and physical details of each and every aspect of the task.

Posted: February 8th, 2011
at 8:28pm by Wolf Brigade


Categories: Training

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