Archive for June, 2011

physical. 06/30/11

“Odd Lifts” Thursday!

Today:

Toolbox #1: Kettlebells
Align with someone in the group that has more experience and expertise in the KB Odd Lifts and work with them. Practice motions of your choice in 20 rep sets.

Work: Tire Smash
250 total, broken up in 50′s, 125′s, or not at all.

Toolbox #2: Mace
Align with someone in the group that has more experience and expertise in handling the mace and work with them. Practice motions of your choice in 20 rep sets.

Much of our Odd Lift concept involves the efficient, dynamic, and powerful manipulation of strange implements using non-gimmicky motions and specific mechanics. The strength developed is unique, and transfers very well to other fitness applications, martial arts, and quite simply any sport that requires rotational strength & stability.

Posted: June 30th, 2011
at 7:49pm by Wolf Brigade


Categories: Training

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physical. 06/29/11

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.

This time:


Burpee total= 100
(10 for each bottle on the ledge).
How you choose to partition them determines how many pieces of the red list you need to complete.
The less partitioning, the less red rounds. Ex. 2 sets of 50= 5 from the red list, where as 1 set of 100= 3.
Red rounds may be done in any order, but sets may not be interrupted.

The first 10 people in the door this morning drew from a card deck that contains all of our motions, and that created the random list you see above.

Posted: June 29th, 2011
at 6:55pm by Wolf Brigade


Categories: Training

Comments: 1 comment


physical. 06/28/11

4 Dead hang pullup/ Chin up
6 360 situps
8 Pushup*

10 rounds or 20 minutes, whichever comes first.

*If our chest to the ground, hips up, arms straight at the top pushup provides a suitable challenge in that rep range, do that.
If not, scale the pushups in any way you have learned.
Suggestions: Elevated, weighted, pike, handstand, rings, parallettes, plyometric, hindu.

Posted: June 28th, 2011
at 7:49pm by Wolf Brigade


Categories: Training

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physical. 06/27/11

“High Pull Progression”

The 3 varieties of High Pull that we use will fatigue and break down in similar fashion to strict press vs. push press vs. push jerk or dead hang vs. chest-to-bar vs. kipping pullup. As we fatigue, the “simplest” motions with the most mechanical advantages will last the longest.

Start:
5 reps of 1-arm HP (L & R), FRHP (Full-range high pull), and regular high pull (to chin.)
No more than 3 sets of 5 reps- climb in weight each set.

Next:
3 reps of the same motions. As we approach our max weight, reps of the lift go down.
No more than 2 sets of 3 reps. If 1-arm HP or FRHP are done early, note finishing weight.

End:
1 rep of any remaining motions until failure, adding weight each rep.
“Failure” consists of not only completely missed reps, but substandard form.
Close only counts in horseshoes and hand grenades.


Meet your newest friend enemy.

Posted: June 27th, 2011
at 6:49pm by Wolf Brigade


Categories: Training

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physical. 06/25/11

12 KB Snatch
12 Jump squat

4 minutes
(1 minute bar hang)

12 KB Halo or Mace 360
12 KTE
(Knees-to-elbows)

4 minutes
(1 minute weighted isometric squat)

6 Front rolls
6 Back rolls

4 minutes
(Drink water, mobilize, go home, and read THIS.)

Posted: June 25th, 2011
at 2:27pm by Wolf Brigade


Categories: Training

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physical. 06/24/11

5 Power clean
9 Inchworm*

x 7

*Our Inchworm begins standing, crawls out into a full chest-to-ground pushup, and then crawls back to standing. Stance is only as wide as need be to keep legs straight. Begin the motion by sending your butt back and engaging the floor in a semi-pike position.

Posted: June 24th, 2011
at 6:19pm by Wolf Brigade


Categories: Training

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physical. 06/23/11

“Odd Lifts” Thursday!

Today:

60 reps Odd Lift motion, implement, and weight of your choice
10 GYAOTG motions with the same implement & weight*
30 reps Odd Lift motion, implement, and weight of your choice
10 GYAOTG motions with the same implement & weight
15 reps Odd Lift motion, implement, and weight of your choice
10 GYAOTG motions with the same implement & weight

Much of our Odd Lift concept involves the efficient, dynamic, and powerful manipulation of strange implements using non-gimmicky motions and specific mechanics. The strength it develops is unique, and transfers very well to other fitness applications, martial arts, and quite simply any non-combat sport that requires rotational strength & stability.

We feel that if you are able to manage an implement/ weight in one context, you should be able to manage it in many others- being able to “Get Your Ass Off The Ground”* with the same weight mace, hammer, or kettlebell you are using for lifts, swings, throws, or strikes is often a whole different animal- but no less important.

Posted: June 23rd, 2011
at 10:00pm by Wolf Brigade


Categories: Training

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physical. 06/22/11

TGU:
2 @ max (1L, 1R)
2 @ standard weight (1L, 1R @ 55lb. M, 35lb. W)

Wallball:
10 @ 30lb. M, 20lb. W
10 @ 20lb. M, 15lb. W

Jumprope:
200 Singles
20 Double-unders*

Entirety x 3

If we are still working toward performing any of today’s motions with recommended weight, set 1 is always max weight, and set 2 becomes 60-75% of max weight.
Ex. TGU max is 35lb. for 1st 2 reps, next 2 reps are done at 25lb.
Wallball max is 15lb. for 1st 10 reps, next 10 reps are done at 10lb.

*If after a valiant effort double-unders are 100% out of the equation, substitute another 200 singles.

Posted: June 22nd, 2011
at 6:26pm by Wolf Brigade


Categories: Training

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physical. 06/21/11

4 rounds of:

6 Seated press (DB, KB)

12 Weighted box step/ box jump*
(Steps: DB, KB, sandbag. Jumps: Vest, sandbag, mace.)

*Step vs. Jump is determined first by skill level and second by training path this week.

Start heavy and stay heavy on both motions for as long as mechanics and posture hold up.
When posture changes and/ or stability is compromised, scale weight immediately.

 

Posted: June 21st, 2011
at 8:02pm by Wolf Brigade


Categories: Training

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physical. 06/20/11

5-5-5-5-3-3-3-3-3-3 of:

2 KB Clean from floor (Start heavy, scale when/ if needed)

Interspersed between each KB lifting set is 1 number in a descending ladder of:

Pullups*

Weighted straight-leg Abmat situps**

10-9-8-7-6-5-4-3-2-1

*Pullup should be the most difficult version of the motion you are capable of, especially in the short rounds.

**In todays situp, legs are straight and as far apart as possible.

Weight can be a plate, KB, DB, sandbag, small child, mace, or body armor.

 

Posted: June 20th, 2011
at 1:13pm by Wolf Brigade


Categories: Training

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physical. 06/18/11

12 minutes of:

Max rep/ 10 rep BW DL*

Max rep consecutive 360 situp**

*Set ends when more than a 1 breath rest is needed to continue with great form, or when 10 reps is reached

**Set ends when more than 2 breaths rest are needed to continue

Score at the end is lowest number reached for each motion added together.

Ex. After 12 minutes: Lowest round DL- 8, Lowest round 360 Situp- 11.

Score of 19.

Posted: June 18th, 2011
at 1:38pm by Wolf Brigade


Categories: Training

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physical. 06/17/11

Pick one of the paths below based on your training week so far.

Path 1:

250m row

10 Airplane pushups

5 Short swings (Heavy KB swing to chest level)

x 5

Path 2:

WB Benchmark

Feel Your Pain” 3:28 (Suicidal Tendencies- “Join the Army“)

10 Band crawls

10 Pushups (in band crawl harness)

Complete as many rounds as possible in exact time allotted

Then immediately:

50 KB swings (35lb. W, 55lb. M)

Path 3:

DB Pushup row

Suitcase DL (with same weight DB’s)

20, 16, 12, 8, 4

Posted: June 17th, 2011
at 7:10pm by Wolf Brigade


Categories: Training

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physical. 06/16/11

“Odd Lifts” Thursday!

Today:

“Good” motion: 1 Tabata round (20 sec. work, 10 sec. rest x 8 )

“Bad” motion: 40 reps

x 2

You choose movements & implements in each round.
Pick something you are proficient/ gaining proficiency in for the Tabata round, and something you need more work and attention on for the skill rounds.

Our purpose in using the work/ rest Tabata interval on Odd Lift day is to allow for more reps of a higher skill level motion and/ or heavier weight than we could achieve in 1 or 2 uninterrupted sets.

Posted: June 16th, 2011
at 1:49pm by Wolf Brigade


Categories: Training

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mental.

This week’s dip into my fortune collection…

Posted: June 16th, 2011
at 1:32pm by Wolf Brigade


Categories: Training

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physical. 06/15/11

WB Benchmark

Conflicting Ideas4:35  (Tragedy- “Vengeance“)

50 KB swings (35lb. W, 55lb. M)

Then:

3L, 3R KB C&P

3L, 3R KB Snatch

Complete as many reps as possible in exact time allotted.

Time starts when swings start; rep count starts when all 50 swings are complete.

Posted: June 15th, 2011
at 6:23pm by Wolf Brigade


Categories: Training

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mental.

When it comes to the things in life that are most important…

“Struggling is always better than settling.”

How often and how profoundly do you indulge complacency?

On the contrary, how often have you chosen the path of resistance?

Refer to this post for another perspective on the concept above.

Or maybe this one.

 

Posted: June 15th, 2011
at 8:15am by Wolf Brigade


Categories: MENTAL,Training

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physical. 06/14/11

WB Benchmark

Corpse Without a Soul 6:58 (Mercyful Fate- “Melissa”)

8 KB Halos

8 FRHP (Full-range high pull)

Complete as many rounds as possible in exact time allotted.

*If KB ends up on the ground for any reason, regular workout ends and 100 burpees commence.

 

Posted: June 14th, 2011
at 2:01pm by Wolf Brigade


Categories: Training

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physical. 06/13/11

WB Benchmark

Duende 7:48 (Catharsis- “Passion”)

6 Rocking chairs

6 Pullups

6 Jump squats

Complete as many rounds as possible in exact time alloted.

Posted: June 13th, 2011
at 6:46pm by Wolf Brigade


Categories: Training

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visual.

Let’s do some benchmarks this week…

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

Posted: June 12th, 2011
at 9:28pm by Wolf Brigade


Categories: Training

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physical. 06/11/11

Review your training week up to today and then complete either 1, 2, or all 3 of the pieces below.
If performing multiple pieces rest 1-2 minutes between each.

30 Slam ball
10 Pullups

x 3

20 Hang power clean (95lb. W, 135lb. M)
15 Pushups/ 10 Inchworms/ 5 Burpees (/= “or”)

x 2

500m row, 30 seconds rest

x 3

Posted: June 11th, 2011
at 1:55pm by Wolf Brigade


Categories: Training

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