Archive for the ‘Training’ Category

physical. 08/30/14

Practice:

Kettlebell push press/ Push jerk
Box jump

Standardize mechanics and work up to a challenging weight/ height.
Keep total number of lifts/ jumps under 20 each.

Then, 6 rounds of:

6 3/1000 Underhand bodyweight row
6 Kettlebell push press/ Push jerk (3L, 3R @ as heavy as possible)
6 Box jump @ as high as possible

3/1000 row: In this variation, we hold ourselves 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.

Keep presses and jumps as challenging as possible until sets require interruption, and then make as minor an adjustment as needed to continue.

And then, using up to 3 attempts with as much rest as needed between:

Find your fastest 150m row

shaun.rower Shaun. Row (2010).

Posted: August 30th, 2014
at 10:55am by Wolf Brigade


Categories: Training

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physical. 08/29/14

3 aggressive rounds of:

:30 sec. kettlebell deadlift @ 1/2 BW+
:30 sec. rest
10 Kettlebell Short swing“* @ same
10 Pull-up (As difficult a variation as possible in each round)

If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely. If designated weight is unreachable with a single kettlebell, perform suitcase deadlift (2 kettlebells) and swing as much weight as possible.

And then, immediately and in order:

100 reps unweighted level-change
100 reps kettlebell kayak** (25lb. W, 35lb. M)

Level change: Perform sets of no less than 20 reps, and use no more than 3 movements total. Suggestions include: Squat, lunge, box jump, rocking chair, elevator.

*”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 weights designated above.
**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.
L + R side touch= 1 rep.

Posted: August 29th, 2014
at 6:06pm by Wolf Brigade


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physical. 08/28/14

Bench press:

40 total reps @ 50% of 1RM

Based on skill and strength at designated weight, choose either:

4 x 10
2 x 20
30 + 10

Rest as needed between, and keep strong position and a quick pace during each set. When scheme is listed as “4 x 10″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

8 Dumbbell power snatch @ 1/4 BW
12 Overhead walking lunge @ same

Overhead position considered, lunge is performed with same dumbbell as snatch and is held with one arm. Switch arms as desired in both lift and lunge. If position breaks, dumbbell may be held in 2 hands during lunge prior to scaling weight.

Camaraderie.

Posted: August 28th, 2014
at 6:51pm by Wolf Brigade


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physical. 08/27/14

Chin-up:

5 x 5

Perform sets uninterrupted- add weight/ difficulty as desired at the beginning and only scale back if needed. Take up to :30 sec. rest between sets. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then, with a partner, 5 aggressive rounds of:

10 Medicine ball throw/ catch (15lb. W, 20lb. M)
:30 sec. burpee medicine ball pass (15lb. W, 20lb. M)

Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med 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.

Burpee pass: One burpee on the medicine ball, pass to your partner, one burpee on the ground, repeat.

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

Bar hang

vs.

Hollow rock

Today, alternate movements each round (totaling 4 rounds of each).
Even with no reps to count, hammer position and keep effort at 100%.
If designated movements do not pose a significant challenge, turn bar hang into hanging L-sit, and hollow rock into Superman rock.

Specificity.

Posted: August 27th, 2014
at 7:18pm by Wolf Brigade


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physical. 08/26/14

30 Overhead swing
15 Goblet squat @ same
30 1-arm swing/ H2H swing
15 Goblet squat @ same
30 Kettlebell swing (To chin)
15 Goblet squat @ same

Weight today is self-scaled and varies from movement to movement; Select challenging weight for each based on setting the kettlebell down one time in each set. Squat weight mirrors swing weight in each set. Position considered, squat sets are uninterrupted.

1 minute rest, then 3 rounds of:

15 Power swing @ 20lb. W, 30lb. M
5 Goblet squat @ same

And then, skill work:

Kettlebell lifting

Select 2-3 movements and spend time enough to make technique adjustments and progress with each.

Wolf Brigade- Hand-to-Hand Kettlebell snatch from Wolf Brigade on Vimeo.

Posted: August 26th, 2014
at 6:11pm by Wolf Brigade


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physical. 08/25/14

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)

Rest up to 2 minutes, then:

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

And then, 10 aggressive minutes of:

:20 sec. Airdyne @ 75% of max RPM
“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.

Learn. Please feel free to steal and re-post. If you would like a higher resolution version, send us an email.

Posted: August 25th, 2014
at 6:35pm by Wolf Brigade


Categories: Training

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physical. 08/23/14

5 rounds in a group of 3-4:

Leader: 20 Tire smash (Any variation) + 10 Sandbag shoulder or Double kettlebell clean @ 1/2 BW

Followers: Turkish Get-up @ max 35lb. W, 55lb. M

1 round= 20 hits + 10 lifts for each group member.

Number will be assigned to each group member at outset- remember your number and work in order. Turkish Get-up are to be performed consistently (and counted) until next turn on the tire. Switch arms early and often, and scale weight as fatigue dictates.

Today, efficiency and hustle during your round as leader helps your training partners. Stay focused on them.

(If no group is available, perform and time 1 round tire smash + lift, multiply x 3-4, and perform get-up for corresponding time each round.)

04 WB 1-Hand Tire Smash Switch from Hanlon-Fiske Studios Inc. on Vimeo.

Posted: August 23rd, 2014
at 11:11am by Wolf Brigade


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physical. 08/22/14

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. Rest briefly between movements as needed. Weakest lift in the sequence dictates weight.

Then, as quickly as possible:

500m Row
10 Rocking chair
10 Burpee
250m Row
5 Rocking chair
5 Burpee

This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.

Composure You didn’t quit during… Don’t quit after.

Posted: August 22nd, 2014
at 5:44pm by Wolf Brigade


Categories: Training

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event. 08/31/14

Kettlebell event Roc Boxing came up with an interesting idea to raise money for a great charity and lift some kettlebells at the same time! August 31st is next Sunday- Support them with your time, your money, or both!

Posted: August 22nd, 2014
at 12:37pm by Wolf Brigade


Categories: Training

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physical. 08/21/14

Pull-up:

Perform 30-40 total reps of the most challenging variation possible, only scaling the movement when completion of 2 consecutive reps becomes impossible. Rest as needed, insist on full range of motion and proper mechanics, and scale accordingly when they begin to erode.

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

Then, as many rounds as possible in 5 minutes:

5 Goblet squat @ 1/4 BW
10 Kettlebell swing @ 1/4 BW

With the designated moderate weight, the pace should be high and the positions should be meticulous. If position breaks, quickly make as minor an adjustment as possible in order to continue safely.

Group. Box jump. Group. Box jump.

Posted: August 21st, 2014
at 7:14pm by Wolf Brigade


Categories: Training

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physical. 08/20/14

Press:

8 x 2 @ 80-85% 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 “8 x 2″, it always refers to “Sets” x “Reps”.

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

Box jump @ 20″ W, 24″ M

Work hard, focus on mechanics, and match effort throughout- Today, drop of more than 2 reps (from first round total) equals 10 burpees per round, completed at the end.

And then, 4 max duration rounds of:

Hollow rock/ Hollow hold

Choose the version most appropriate for your skill set and strength, and hold as long as absolutely possible- If your max duration hollow hold approaches/ exceeds 2 minutes, choose hollow rock.

Greg. Kettlebell swing. Greg. Kettlebell swing.

Posted: August 20th, 2014
at 6:52pm by Wolf Brigade


Categories: Training

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physical. 08/19/14

20 Sprint start*
30 Push-up
40 Kettlebell halo (25lb. W, 45lb. M- Change direction each rep)
50 Kettlebell kayak** (25lb. W, 35lb. M)
60 Double-under***
70 Abmat sit-up
80 revolutions Airdyne

The goal today is a strong, steady, aggressive pace top-to-bottom. Take short, specific rest only as needed, and keep focus on position and breathing. Do not develop the habit of resting during each movement transition. Additionally, water breaks during a short conditioning piece = mental rest, not physical need; If you’re not hydrated before you start, you’re not going to make it up during.

*Our sprint start begins with chest on the ground in the bottom of our push-up position. On call of “GO!” explode to your feet, sprint approximately 20 yd., and immediately get back on the ground. Rest varies from 1-10 seconds between reps.
**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.
L + R side touch= 1 rep.
***If the double-under is not yet in your tool box, perform 3 rounds of 30 high-knee jumprope + 5 burpee.

Worn. Worn.

Posted: August 19th, 2014
at 6:23pm by Wolf Brigade


Categories: Training

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physical. 08/18/14

Deadlift:

8 x 2 @ 80-85% 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 “8 x 2″, it always refers to “Sets” x “Reps”.

Rest as needed, then:

Ground-to-overhead:

4 x 5 reps + 3 breaths @ as heavy as possible
2 x 10 reps + 3 breaths @ moderate
1 x 20 @ as fast as possible

Today, sets are interspersed with 3 breaths rest, and ground-to-overhead choices are kettlebell full-range high pull and/ or slam ball. Weights are self-scaled, and each set should pose a significant challenge. If slam ball does not offer enough weight to present one, use kettlebell until the lighter set(s).

Nick. Full-range high pull. Nick. Full-range high pull.

Posted: August 18th, 2014
at 6:38pm by Wolf Brigade


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physical 08/16/14

6 rounds of:

4 Hang power clean
2 Front squat
1 Push press/ Push jerk

Weight is 75% of push press 1RM. Make adjustments as needed if power clean/ squat sets require interruption. Rest as needed after push press is complete in each round- Safety considered, bar stays on your body for 7 reps.

And then, as many rounds as possible in 6 minutes:

40 Tire smash (Any variation) @ 6lb. W, 10lb. M
20yd. broad jump

Hustle on the switches between movement, and stay organized in the broad jump; Poor jumping/ landing mechanics will not help you move faster.

Family tree Looks like Friday will become Odd Liftsday. Thoughts?

Posted: August 16th, 2014
at 5:14pm by Wolf Brigade


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physical. 08/15/14

5 rounds of:

1 Sled pull (20yd. @ BW)
:30 sec. Airdyne sprint
10 Bodyweight row

”Drag” = forward, and “Pull” = backward. Hustle on the switches between movements. Airdyne: Though output may change, effort should remain at 100% in each and every round.

Then, 8 total reps of the following kettlebell complex:

1 Kettlebell swing clean
1 Kettlebell snatch
1 Turkish Get-up

1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches. You may rest, alternate arms (4L, 4R total), and increase/ decrease weight as desired.

Kelley. Sled pull. Kelley. Sled pull (the much less popular but very useful cousin of the drag…).

Posted: August 15th, 2014
at 5:59pm by Wolf Brigade


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physical. 08/14/14

50/50 Kettlebell strict press:

7 x 1L, 1R (Extended warm-up/ Positional fact check)
1 minute rest
5 x 1L, 1R (Alternating arms in press, weight stays in rack for 10 reps)
1 minute rest
3 x 1L, 1R (Alternating arms in press, weight stays in rack for 6 reps)
1 minute rest
1 x 1L, 1R (Alternating arms in press)

After the initial set of 7, each remaining set should pose a significant challenge- Weight may increase as sets shorten or stay the same if needed. If position breaks, scale down one weight interval and begin set again. When scheme is listed as “7 x 1L, 1R″, it always refers to “Sets” x “Reps”.

50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Then, as quickly as possible:

50 Overhead walking lunge @ 25lb. W, 45lb. M
50 V-up

Lunge: Provided lock-out is intact, weight with whatever you choose. If lockout fails or position breaks, change implement or scale weight. Today, you may rest as needed, but weight stays with you (does not go to the floor).
V-up: Fact check position in each rep, and only count the ones that measure up. Better to rest a few breaths than perform substandard reps.

50/50 Kettlebell strict press from Wolf Brigade on Vimeo.

Posted: August 14th, 2014
at 7:53pm by Wolf Brigade


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physical. 08/13/14

Bench press:

8 x 2 @ 85-90% 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 “8 x 2″, it always refers to “Sets” x “Reps”.

Then, 5 rounds of:

20 Jumping pull-up
15 Push-up
10 Ab wheel roll-outs (or 15 V-up)

If needed, scale push-up and roll-outs before they become a wiggly, flailing mess.

Enson. Enson Inoue (2006) “He who sheds his blood with me, shall always be my brother.”

Posted: August 13th, 2014
at 7:03pm by Wolf Brigade


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physical. 08/12/14

10 rounds of:

20yd. Kettlebell Farmer carry @ BW
10 Kettlebell Short swing“* @ 1/2 BW

Rest as needed at the end of each round, not in the middle; Transition seamlessly from carry to swing. If designated swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

And then, 3 rounds of:

1 minute Airdyne (Forward, dowel in back squat rack)
1 minute Airdyne (Arms only)
1 minute Airdyne (Backward, dowel in snatch/ OHS position)

All rounds are performed at a cool-down pace of 40-50% of max output.

*”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 weights designated above.

Influence. CrossFit Long Beach/ Integrated Martial Arts (2006).
Read: Mental #86: The Pursuit of Preparedness

Posted: August 12th, 2014
at 6:54pm by Wolf Brigade


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physical. 08/11/14

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 6 minutes:

3 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.

*Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead.

Squat. Worth revisiting from time to time. Anatoly Pisarenko. Squat.

Posted: August 11th, 2014
at 6:54pm by Wolf Brigade


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mental.

We’ve been asked some interesting questions since we put this site up in 2009, and felt it was time to share! We’ve compiled some of the odd ones, the informative ones, and simply the ones we had fun answering into our new Frequently Asked Questions section.

If you’re curious about Wolf Brigade (or simply wondering what people send to our contact email in the middle of the night), please give it a read-through! It will give some insight into both how we do things, and our sense of humor…

Frequently Asked Questions

Head.

Posted: August 10th, 2014
at 7:33pm by Wolf Brigade


Categories: MENTAL,Training

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