Archive for the ‘Training’ Category

physical. 01/26/15

Back squat:

5, 5, 5

Weight increases each set (denoted by commas between). Rest as needed between sets. Today, final set may be performed at up to 85% of 1RM.

1 x 15 @ 50% of 1RM

When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”.

Then:

5 Slam ball (40lb. W, 50lb. M)
10 Slam ball (30lb. W, 40lb. M)
15 Slam ball (20lb. W, 30lb. M)
20 Slam ball (10lb. W, 20lb. M)
20 yd. walking inchworm

Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there.

And then, 10 aggressive rounds of:

3 3/1000 Bodyweight row
(Up to) :20 sec. rest

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

Mat. Row.Mat. Bodyweight row (2009).

Posted: January 26th, 2015
at 9:28pm by Wolf Brigade


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physical. 01/24/15

6 rounds of:

4 Tire flip
6 Box jump ladder
(Baseline: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
8 Dip (Scaled/ weighted to ability in each round)
(Up to) 1 minute rest

Box 1 or box 2 height may increase/ decrease as needed in each round. Each round of jumps should pose a challenge- scale accordingly.

Then:

12 2-count Turkish Get-up @ 25% of 1RM

Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. Switch arms as desired.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

2-hand tire smash @ 6lb. W, 10lb. M

Move powerfully and with fluidity, and match output throughout. Drop of more than 3 reps: 2 minutes Airdyne + 10 Burpees per.

Bill. SquatBill. Squat.

Posted: January 24th, 2015
at 1:18pm by Wolf Brigade


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physical. 01/23/15

Pendlay row:

4 x 5 @ (up to) 70% of bench press 1RM

Rest as needed between sets, hammer position, and demand full range of motion in each rep. If sets require interruption, make as minor an adjustment as needed to continue uninterrupted.

Then, 3 aggressive rounds of:

10 Kettlebell full-range high pull (As heavy as possible in each round)
Minimum :30 sec. rest
5 Pull-up (As difficult a variation as possible)
10 Kettlebell Short swing“* @ 1/2 BW +
Minimum :30 sec. rest
5 Pull-up (As difficult a variation as possible)

If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely. Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.

And then, immediately:

60 Medicine ball throw/ catch @ 15lb. W, 20lb.M

With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.

*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. If 1/2 BW does not pose a significant challenge, adjust the weight up.

Casy. Lunge.Casy. Lunge.

Posted: January 23rd, 2015
at 7:30pm by Wolf Brigade


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physical. 01/22/15

Power clean:

3 x 5 @ (up to) 75% of 1RM

If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

Then:

Double kettlebell swing clean:

2 x 6 @ 3/4 BW+

Position considered, 3/4 bodyweight is minimum- adjust based on skill level.

And then:

Sandbag shoulder:

2 x 9 @ minimum 85lb. W, 115lb. M

Rest as needed between all sets, but take rest during only as position dictates (I.E. If position breaks, take a tiny rest, collect yourself, and proceed with quality). If designated kettlebell and sandbag weights create/ force compromised positions, make as minor an adjustment as needed to safely complete the drill.

Lastly, at a cool-down pace:

Minimum 6 minutes Airdyne- 3 minutes forward, 3 minutes arms only, interspersed as desired.

Mat; Carmen, Cory, Adam. SME skill work. Kettlebell lifting skill work; There’s never nothing to do…

Posted: January 22nd, 2015
at 7:36pm by Wolf Brigade


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physical. 01/21/15

Axle deadlift:

1 x 10 @ 50% of standard bar 1RM
2 x 5 @ (up to) 75% of 1RM
5 x 2 @ (up to) 75% of 1RM

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

Then, 4 rounds, each on a :90 sec. descending clock:

4 L-pull-up (Or if needed, :20 sec. L-hang)
6 Ab wheel roll-outs
8 Abmat sit-up
Remaining time in hollow rock (Hollow hold if rock breaks position)

Clock re-starts immediately at the end of :90 seconds, and all participants start back at the top of the list.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest) of:

Airdyne @ 100%

Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 10 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.

Zoo. WolfIt never troubles the wolf how many the sheep may be. Virgil

Posted: January 21st, 2015
at 7:43pm by Wolf Brigade


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physical. 01/20/15

Turkish Get-up:

Climb to a new 1RM using warm-up sets of no more than 3 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 24 (Ex. 3L + 3R x 1, 2L + 2R x 1, 1L + 1R as needed.)

And then, at moderate weight, 1 round of:

Kettlebell Sequence #2

7 1-arm swing (Left)
5 Snatch (Left)
3 Turkish Get-up (Left)
1 Windmill (Left)
7 1-arm swing (Right)
5 Snatch (Right)
3 Turkish Get-up (Right)
1 Windmill (Right)

Position considered, use the same single kettlebell throughout each sequence. Weakest lift in the sequence dictates weight.

And then, as quickly as possible:

25 Bodyweight row
25 Rocking chair @ 15lb. W, 35lb. M- use bumper plate

Provided transitions are quick, movements may be broken into 5-rep sets and interspersed if desired.

Circulation.Want some stickers? Send us an email (…and then send us a picture).

Posted: January 20th, 2015
at 7:29pm by Wolf Brigade


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physical. 01/19/15

Front squat:

3 x 3 @ 75-90% of 1RM
3 x 5 @ (up to) 75% of 1RM

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

6 Shin hops (Use assistance as needed) or High-knee jumps
10 yd. walking inchworm

1 minute rest, and then as quickly as possible:

120 Jumping jack
90 Double-under
30 V-up

If the double-under is not yet in your tool box, perform 4 rounds of 30 high-knee jumprope + 5 burpees. V-up: If position breaks, rest :20 sec. then resume, and add 5 reps to the total (Ex. 2 breaks = 40 total V-up.)

New friends.Thank you to all that attended and enjoyed our bring-a-friend day this past weekend. Another one coming soon.

Posted: January 19th, 2015
at 8:00pm by Wolf Brigade


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physical. 01/17/15

6 Sled drag (20yd. each @ 3/4 BW)
12 Sandbag shoulder @ minimum 65lb. W, 85lb. M
24 Push-up (Scale to ability in 6-rep increments)
36 360 sit-up (Switch direction each rep)
48 1-arm kettlebell swing @ 35lb. W, 55lb. M
60 Abmat sit-up @ 25lb. W, 45lb. M

”Drag” = forward, and “Pull” = backward. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up. Switch arms as desired during kettlebell swing, and keep weight anchored at solar plexus or above in Abmat sit-up.

Let the day begin... Let the day begin…

Posted: January 17th, 2015
at 12:54pm by Wolf Brigade


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physical. 01/16/15

Row 1200m
Rest 1 minute

Then, 6 aggressive rounds of:

20 yd. walking lunge (To wall)
12 Lateral slam ball @ 15lb. W, 20lb.M
20 yd. sprint (Back to start)
Rest :30 sec.

Slam ball is carried in both lunge and sprint, and held above the ground during the rest. If ball touches the ground (outside of the drop in lateral slam ball) each touch = 20 burpees and 2 minutes Airdyne.

Greasing the groove

Posted: January 16th, 2015
at 7:23pm by Wolf Brigade


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physical. 01/15/15

Push press:

1 x 5 @ 60% of 1RM
3 x 3 @ 80+ %

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.

Then, 6 rounds of:

24 Hollow rock
6L, 6R 1-arm kettlebell row (As heavy as possible in each round)
4 Pull-up/ Chin-up/ Mixed grip (Scale to ability in each round)

Adjust weight on kettlebell row when sets with either arm require interruption, and use the most difficult pull-up variation possible in each round.

Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.

Ashley. Chin-up. Ashley. Chin-up.

Posted: January 15th, 2015
at 7:45pm by Wolf Brigade


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physical. 01/14/15

Kettlebell high pull/ Goblet squat

5 x 5 @ as heavy as possible in each

3 x 7 @ 50% of heaviest set from above

High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Rest as needed between, and adjust weight if sets require interruption. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”.

Then, 5 minutes of:

Burpees from the bottom

”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.

And then, as quickly as possible:

100 revolutions Airdyne (Forward- with kettlebell in the Goblet position- 25lb. W, 45lb. M)
100 revolutions Airdyne (Arms only)

Rest.Image stolen from Gym Jones. Don’t do the work if you don’t have the balls to rest.

Posted: January 14th, 2015
at 8:24pm by Wolf Brigade


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physical. 01/13/15

Deadlift:

3 x 3 @ 75-90% of 1RM
3 x 5 @ (up to) 75% of 1RM

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

And then, 4 rounds:

16 Slam ball @ 15lb. W, 25lb. M
12 Broad jump
8 2-sec. overhead kettlebell swing @ 60% of TGU 1RM
20 sec. L-sit*
:20 sec. rest

Hammer position and mechanics in all movements, and attempt to take no rest outside of the designated :20 sec. per round.

*If :20 sec. L-sit is old news, hold for max duration in rounds 1 and 3.

Shawn. 2-second overhead swing. Shawn. 2-second overhead kettlebell swing.

Posted: January 13th, 2015
at 7:31pm by Wolf Brigade


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physical. 01/12/15

Bench press:

3 x 3 @ 75-90% of 1RM
2 x 5 @ (up to) 75% of 1RM

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

Then:

6 Turkish Get-up @ 80-90% of 1RM
18 Jumping pull-up
6 Turkish Get-up @ 60-70%
18 Jumping pull-up
6 Turkish Get-up @ 40-50%
18 Jumping pull-up
6 Turkish Get-up @ base weight
18 Jumping pull-up

Switch arms as desired in Turkish Get-up sets. If rest is needed, keep it short and specific, and take it after jumping pull-up.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Extended arm mace hold (minimum 8kg. W, 10kg. M)

Each position break/ weight to the floor during work round = 1 minute Airdyne

Change.Truly grateful for the fantastic group we have, and proud that our specific brand of training helps develop great people, not simply great athletes.

Posted: January 12th, 2015
at 8:47pm by Wolf Brigade


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physical. 01/10/15

In order, top-to-bottom:

Kettlebell snatch:

5 x 7L, 7R @ 50% of TGU 1RM

Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “5 x 7L, 7R″, it always refers to “Sets” x “Reps”.

Then:

50 Dumbbell power snatch @ (up to) 25lb. W, 45lb. M
25 Pull-up (No kip)

Switch arms as desired in power snatch, and if needed, rest up to :30 sec. in 5-rep intervals in pull-up.

And then, Kettlebell Sequence #1

Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat

Sequence #1 consists of 10 total reps of each movement (note L & R). Today, choose a weight that poses a challenge, but allows for uninterrupted sets of each movement. Rest briefly as needed between movements, not during.

And finally:

25 Chin-up (No kip)
50 1-arm kettlebell swing @ (up to) 35lb. W, 55lb. M

If needed, rest up to :30 sec. in 5-rep intervals in chin-up, and switch arms as desired in kettlebell swing. Pace takes a back seat to position in each piece today- make adjustments, work hard, stay focused.

Breathe.

Posted: January 10th, 2015
at 12:48pm by Wolf Brigade


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physical. 01/09/15

72 Medicine ball throw/ catch @ 15lb. W, 20lb.M

With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.

Then, 4 aggressive rounds of:

24 Mace front pendulum
(Weight scaled to ability- minimum 8kg. W, 10kg. M)

20 Kettlebell kayak* @ 1/4 BW
16 Kettlebell halo/ Mace 360 (Weight scaled to ability)
12 Lateral slam ball @ 15lb. W, 20lb.M
(Up to) 1 minute rest

Execute every rep of every movement today with a focus on strong posture, midline stability and rotational power; Performed unenthusiastically, sloppily, or too light, the sequence of movements above makes no sense.

And then, 2 equally aggressive rounds of:

2 minutes Airdyne (Forward)
2 minutes Airdyne (Arms-only)

Count and note total calories at the end of the 8 minutes.

*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.

Chris.Mace Chris. Mace 360 (2010).

Posted: January 9th, 2015
at 7:38pm by Wolf Brigade


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physical. 01/08/15

3 rounds of:

24 Kettlebell “Short swing“* @ 60-70% of 5RM
12 Goblet squat @ same
Minimum :30 sec. rest

Today, squat weight mirrors swing weight in each set. Kettlebell swing sets may be partitioned as 2 x 12; Position considered, squat sets are uninterrupted.

1 minute rest, then 3 aggressive minutes of:

12 “Power swing“** @ 20lb. W, 30lb. M
6 Goblet squat @ same

And then:

24 Box jump ladder
(Baseline: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
36 Ab wheel roll-outs

Rest up to :30 sec. in 6-rep intervals in either movement as needed.
Ab wheel:
If position breaks, adjust to 360 sit-up for remaining reps.

*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
**”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.

Balance.“Even as the scales of life lose balance, the short leg must walk on… “

Posted: January 8th, 2015
at 7:20pm by Wolf Brigade


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physical. 01/07/15

12 Turkish Get-up @ (up to) 75% of 1RM

Switch arms as desired, and rest as needed in 2-rep intervals.

Then, 12 minutes or 8 rounds (whichever comes first), of:

6 Kettlebell squat thrust + deadlift* @ (up to) 3/4 BW
1 20 yd. sprint
12 Jumping pull-up
Up to 1 minute rest (Optional- use in no more than 3 rounds)

Sprint begins as soon as weight reaches the ground at end of 6th deadlift. Hustle on the switches between movements- Goal is completion of the 8 rounds, and not running out the clock at 12 minutes.

*Use single or double kettlebell in order to reach designated weight.

Composure

Posted: January 7th, 2015
at 8:40pm by Wolf Brigade


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physical. 01/06/15

Power clean:

Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 25. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)

Then:

Pendlay row:

5 x 5 @ 60-70% of bench press 1RM

Rest as needed between sets, hammer position, and demand full range of motion in each rep. If sets require interruption, make as minor an adjustment as needed to continue uninterrupted.

Rest up to 2 minutes, then:

1 max rep set push-up
1 minute rest
1/2 of max rep set push-up

And finally, 10 aggressive minutes of:

20 revolutions Airdyne @ max effort
“Prison” Abmat sit-up (Start at 5 reps, increase in 5-rep increments each set)

Score is simply the highest number reached in Abmat sit-up round. Output may change as fatigue sets, but effort should not.
Observed drop in effort =
Additional 2 minutes.

In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to regular Abmat sit-up.

Greg. Playtime. Greg. Bouncing L-pull-up (not a great idea, by the way…)

Posted: January 6th, 2015
at 7:51pm by Wolf Brigade


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physical. 01/05/15

Back squat:

Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1)

Then, as many rounds as possible in 8 minutes:

2 Sprint start*
4 Lateral burpee**
6 1-arm kettlebell Thruster @ 50-60% of Turkish Get-up 1RM

If squat mechanics or range of motion fail, Thruster becomes push press. Weight does not decrease unless push press also fails. Switch arms as desired. If rest is needed, keep it short (3 breaths or less) and take it after Thruster.

And then, skill work:

Headstand/ Handstand
Tumbling
(Front roll, back roll, side fall)

Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.

*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.
**Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead.

Heather. Squat thrust + push-up + deadlift. Heather. Squat thrust + push-up + deadlift.

Posted: January 5th, 2015
at 8:00pm by Wolf Brigade


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physical. 01/03/15

Box step:*

4 x 8 @ 60% BW+ (Scale to ability for 8 reps)

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

Then, each with a partner and as quickly as possible:

Farmer carry:

2,000lb. W, 2,250 mixed, 2,500lb. M

Move designated weight in 20 yd. intervals, alternating work/ rest with a partner. Use dumbbells, kettlebells, sandbags, weight vests, medicine balls, or any combination of. Attempt to move as much as possible in each trip, and complete the drill in as few trips as possible.

30 Medicine ball throw/ catch + Burpee (15lb. W, 20lb. M)

Today, as soon as the ball is thrown, a burpee (minus clap) is performed, recovered from, and the ball is received. Goal is no pause between throw, burpee, and catch. Position, explosiveness, and breathing play equal parts in staying ahead of the ball in this short drill.

300 Jumprope/ 200 High-knee jumprope/ 100 Double-under

Again, alternating work/ rest, complete this final simple piece quickly and aggressively.

*Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.

1118001947 A good New Year’s reminder, and a suggestion that might help.

Posted: January 3rd, 2015
at 1:04pm by Wolf Brigade


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