physical. 09/30/11
3 FRHP (Full-range high pull) @ 60-75% of 1RM
6 360 situps
12 minutes.
Count full and half rounds.
Then:
Deadlift @ 85% of 1RM
3-3-3-3 w/ 30 seconds between each set
physical. 09/29/11
“Odd Lifts” Thursday!
Today:
Two-minute rounds of:
Tire smash (switch variation each 20 reps)
then
Kettlebell lifting (switch between “lift” and “swing” every 10 reps)
then
Mace lifting (switch between “lift” and “swing” every 10 reps)
Perform entire rotation 3x (18 minutes total).
Pick a “lift” motion and a “swing” motion for KB & mace and stick with them throughout.
Goal is a matching set of numbers in all 3 rounds.
Detailed simplicity develops strength and proficiency…
event. 10/01/11
On Saturday, October 1st, we are inviting friends to the “soft opening” of our showroom at 105 Anderson Avenue, Rochester, NY 14607.
The showroom will feature new and old softgoods from Hell on Earth, bags and accessories from EvenOdd, and jewelry from Marisa Krol.
We will also be taking pre-orders for Wolf Brigade Fall & Winter wear (thermals, sweatshirts, longsleeve T’s).
Hours will be 12-5. Payment will be cash only.
If you are in the area, please join us! If you have questions, need directions, etc. send an email to hellonearthshowroom@gmail.com or post in comments.
mental.
An excellent article was brought to my attention today and it poses an often danced-around but very seldom quantified question:
If the shit hit the fan, what would your current physical skill set allow you to survive?
The writer(s) of the article put some physical parameters at the end that they feel are good measures of the question above. They are well thought-out, and although the questions they pose are hypothetical, the concepts transfer directly to real situations that are much less so.
Although they are selling a product, and that is largely the goal of the piece, its contents are useful, and the skills, movements, and capacities they call on for modern-day self preservation are spot on.
“Are you fit enough to survive?”
Thoughts? How do you measure up?
(Remember, self deception is never in season…)
If this article makes you think, makes you question, or makes you interested, email us at: wolfbrigadegym@gmail.com
Physical and mental preparation is what we do.
physical. 09/28/11
In a group of 6 or 8, and with a partner:
30yd. partner drag* (Drape a climbing rope/ like around your partners waist and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward.)
vs.
Windmill/ TGU complex** (1 windmill + 1 TGU= 1 rep)
When partner drags are complete (60yd. total), next group of 2 begins. WM/TGU complex is performed constantly until your next turn on the drag.
In a group of 6/ 8, perform drag 4 times each. In a group of 4, rotate through parts 1 & 2 for 15 minutes.
*30yd. in front of the rope & 30yd. behind= 1 round
**KB is to stay overhead between lifts. Goal is a weight that is challenging for both movements. If there is a discrepancy in ability between WM & TGU, we opt for lighter weight and meticulous form until they are even.
physical. 09/27/11
Buy in:
15 burpees, 30 double unders
Then, a ladder* from 10-1 of:
Rocking chair
KTE/ TTB (Knees-to-elbows/ Toes-to-bar)
Buy out:
15 burpees, 30 double unders
*Perform 10 of each motion, then 9 of each, 8 of each, and so on down to 1.
A fast, simple gut check today.
Let’s utilize great breathing and sharp technique, move constantly, and finish quickly.
physical. 09/26/11
For 12 minutes:
12 Slam ball
6 DB pushup row
3 breaths
12 KB swings
6 Front squats
3 breaths
Count rounds.
Focus on taking rest between the 18-rep sets, not during. Smart breathing will lead to a strong, sustainable pace; panic breathing will lead to premature fatigue and subsequently a slow, frustrating pace.
Panic in a controlled environment is a choice- choose against it.
physical. 09/24/11
16 Box jump
4 KB or barbell snatch
12 Box jump
4 KB or barbell snatch
8 Box jump
4 KB or barbell snatch
4 Box jump
4 KB or barbell snatch
*Box jump height is 60-75% of 1RM
**Snatch weight is 75% of 1RM
Maintain chosen weight & height as long as possible- scale back only if physical form erodes.
Address your “mental form” prior to even getting started.
physical. 09/23/11
“Situp Challenge”
350 situps- pick your path.
- Sets of 25- no more, no less.
- Motions may be repeated within workout, but never in order.*
- Today, we are working on a 20-minute descending clock. Any incomplete reps at the 20-minute mark are to be completed as burpee box jumps.
Stay focused, move fast, and finish within alloted time.
*If you’ve been with us 6 months or more, you may only use Abmat in 2 of the 14 rounds.
Refer to situp list below; please ask questions in comments if there’s a motion you’re not familiar with.
physical. 09/22/11
“Odd Lifts” Thursday!
Today:
“Odd Lifts” skill & endurance test!
100 reps
75 reps
50 reps
25 reps
You choose 1 movement and 1 implement for each rep scheme.
The lower the rep count, the higher the weight. (The 25 set should be heavy…)
100-rep round is a progress test in a motion you are strong & confident in- review previous efforts prior to start and improve on them.
Note total time when all 250 reps are complete.
Wolf Brigade – 100 Jumpropes with an Anchor Rope by Mat from Wolf Brigade on Vimeo.
physical. 09/21/11
“Composure Recovery Drill V.2″
Sprint start 30ft. beginning either face down, face up, backwards, or forwards.
On call of “GO!”, sprint to the end of the floor and perform:
4 Power clean
2 TGU
Take your place back in line. While those in front of you are working, you are laying in wait for your next cue.
Depending on size of group, 25, 20, or 15 minutes. Goal is 9/10 rounds with varied rest (not to exceed 45 sec.) between end of TGU and next sprint start.
Note:
Our most important attribute is adaptability. Can you start on your back, jump to standing, sprint, explode through 4 lifts, and pump the brakes to perform 2 TGU’s- all with heavy weight and safe, meticulous form?
Are you fooling yourself in thinking you can perform any physical task put in front of you, or do you know you can?
The confidence of knowing is earned, and learned.
Progress doesn’t start until you choose to start it…
We’ll be here when you’re ready.
physical. 09/20/11
2 minute bar hang*
20 weighted Abmat situp**
2 minute bar hang
20 Kayak**
1 minute bar hang
10 weighted Abmat situp
1 minute bar hang
10 Kayak
There is 1 “courtesy drop” allowed per bar hang round before penalties are incurred. Each additional drop= 1 penalty round of your choice.
Penalty rounds:
1 minute Airdyne
20 Burpees
2 minute headstand/ handstand
20 Power swing
*Strategize grip & hand position on bar hang. If you begin hanging by your fingers, you will fall quicker. Deepen your grip, hook your hands, and hold on…
**Situps are heavy today. If you can get off the ground with it for 4-5 reps, use it. Kayaks are counted 1/1, (or 1L + 1R= 1 rep) and require that the weight contacts the floor on each side.
physical. 09/19/11
On the minute for 8 rounds:
4 Squat complex (regular squat, jump squat, L lunge, R lunge)
4 Push press*
Rest is earned by working diligently and finishing early. If you do not complete the set within the minute, work continuously until 8 full sets are complete.
*Push press today may be performed with 1 KB, 2 KB, or barbell.
If using 1 KB, we press 4x L one round followed by 4x R the next.
Then:
Tabata round (20 seconds work, 10 seconds rest, 8x ) Airdyne**
**Measure output today by counting revolutions. Start strong and maintain a consistent or improved pace in all 8 rounds.
physical. 09/17/11
1 Tabata round (20 sec. work, 10 sec. rest x 8 ) hollow hold/ hollow rock
Then:
If you’ve been with us 3 months or less:
4-3-2-1
4 minutes jumprope
3 minutes squats
2 minutes pullup
1 minute burpees
Count all reps together and produce one number at the end of 10 minutes.
Re-visit in 30 & 60 days to measure progress in moving your body weight safe and fast.
3 months or more:
Choose from our list of WB Benchmarks.
Reference your last performance and out-do it.
physical. 09/16/11
5 minutes/ 150 reps Slam ball (15lb. W, 25lb. M)
Goal is completion, not running out the clock. Note time @ 100 reps, breathe specifically, and do not short range of motion in favor of speed.
Then:
Deadlift 5-5-5-3-3-3-1-1-1 & done.
Strategize and scale weights in order to reach or exceed 1RM within allotted lifts. Note there are only 3 1-rep sets today.
physical. 09/15/11
“Odd Lifts” Thursday!
Today:
With a partner, perform work/ rest sets with hammers, maces, and kettlebells.
KB work/ rest= 10 reps on/ 10 off
Mace work/ rest= 10 reps on/ 10 off
Sledgehammer work/ rest= 15 reps on/ 15 off
Rd. 1= 5 minutes at each implement
Rd. 2= 3 minutes at each implement
Choose from any of our “Odd Lifts” motions, or mimic your partners choice.
physical. 09/14/11
Specific:
40 Rocking chairs
40 Elevator situps
40 Hip-ups
Partition as desired and struggle to keep a flat back and straight push from ground to standing on all motions- use more abdominal strength and less forward momentum. Focus on a 90-degree bend in the lead leg on elevator & hip-up- no knees over toes.
Non-specific:
Medicine ball/ slam ball pass with partner(s), 20 minutes.
Suggestions include wall ball partner variations, lateral throws, OH throws, reverse OH throws, plyometric drills, monkey in the middle, catch-tumble-catch, or any adaptation of the above. Move consistently and deliberately the entire time.
Have fun, get creative, throw weights at each other!
physical. 09/13/11
40 OH KB swings*
30 Power swings
20 2-second OH swings
10 max weight swings
40 KTE (Knees-to-elbows)
30 Hollow rock
20 360 situps
10 1/2 BW Abmat situp**
*“OH”= “Over head”. Not 10 inches in front of your body with the tip of your forehead pushing through your arms to get “credit” for the rep. When standing up straight, the weight is over (— prep, 1. directly above; on the top of; via the top or upper surface of: over one’s head) your squishy little melon.
**For every 5lbs. below 1/2 bodyweight we scale the situp, we add 5 reps.
Ex. 150lb. person= 75lb. situp. If we need to do a 70lb. situp we do 15 reps, not 10. If we need to do a 65lb. situp, we do 20 reps, not 10…
mental.
“Discontent is the first step in the progress of a man or a nation”
Oscar Wilde (Irish Poet, Novelist, Dramatist and Critic, 1854-1900)
There are far more sheep than wolves in this world, and many seem to ignore or forget that they have a choice in the matter.
The shift from “prey” to “predator” can be as simple as gaining awareness and adjusting a mindset; not quite so simple is developing the confidence, tools, and tenacity to walk right through each & every trial life throws at you.
Once you choose your path… We can help.
physical. 09/12/11
30 yd. Farmers walk*
20 Tire smash
8 DB pushup row**
x 6
*Walk may be performed with kettlebells, dumbbells, sandbags, bumper plates, or loaded bars. We’re moving forward, not leaning forward- posture up like you’re getting scolded in military school. Straight, tall, and aggressive.
**If the weight you choose allows you to get through rounds 1 & 2 uninterrupted, scale up for remaining rounds.
