Archive for the ‘Workout’ Category

physical. 04/27/12

10 TGU (35lb. W, 55lb. M)

100 Slam ball

10 TGU (35lb. W, 55lb. M)

Stay technical and aggressive on the TGU, and explosive and aggressive on the slam ball.

Goal for completion is 10 minutes.

physical. 04/26/12

With a partner:

50 Tire smash vs. static hold w/ mace*

x 3

20 Mace swings vs. isometric squat**

x 4

Intersperse rounds from part 1 with rounds from part 2 as desired.
Partner 1 “works”, while partner 2 maintains static position.
As soon as reps are complete, switch.
Mace “swings” include front/ back pendulum, 360, 10-2.

*Hold the mace out in front of you with arms as straight as possible, hands together, weight towards the sky, and strong posture.
Pull your shoulders back, tuck your hips underneath, and tighten up.
**Squat hold is below parallel with a flat, upright back and weight on your heels.

Each fault/failure of position during the static holds=
1 minute hollow rock/ hold (each partner).

mental.

“Searching”

We’re all looking for something; when our sights are set too low or we’re always viewing the next bar as too high, we very well may never find it. When the search ends, development halts, and our true potential looks down on us and laughs, knowing there’s no danger of us catching it…
____________________________________________________________

I played lacrosse when I was a kid. I liked it, I was pretty good at it, and it made my parents happy. When I was 11, I came across a BMX bike riding magazine at the grocery store, and long story short, everything else took a back seat to the compulsion I had to find out as much as I could about this unique (and at the time, bizarre and unconventional) culture. The imagery was brash and bold, the players in the “game” were wild and looked like people you might be afraid of if you saw them walking in your neighborhood, and I couldn’t get enough. The idea of “convention”, while I probably didn’t define it as such at 11 or 12 years old, changed immediately for me. The stability and simplicity of team sports (and the just-add-water social circle they often create) stepped aside to make way for a path that didn’t make sense to anyone but me…

Continue reading “mental.” »

physical. 04/25/12

2-arm push press (2 KB’s or barbell) to failure @ 60% of 1RM
Wall ball (push press, not full squat) to failure @ 30lb. M, 25lb. W

1-arm KB push press (each arm) to failure @ 60% of 1RM
Wall ball (push press, not full squat) to failure @ 25lb. M, 20lb. W

2-arm push press (2 KB’s or barbell) x 20 @ 60% of 1RM
Wall ball (push press, not full squat) x 20 @ 25lb. M, 20lb. W

1-arm KB push press (each arm) x 20 @ 55lb. M, 35lb. W
Wall ball (push press, not full squat) x 20 @ 20lb. M, 15lb. W

“Failure”= the weight or medicine ball being placed in the rack or on the ground, or needing more than a 3-count to continue from the rack position.
- In the 1-arm press x 20 (L & R) in set 4, partition sets and alternate arms as needed.
- Keep hips active and aggressive and the dip/ drive efficient and properly timed. Pushing early/ late will result in quick fatigue in the arms and will make for a long path.
The overhead lockout in the TGU (shown) is the same as today’s 1-arm push press- wrist straight, arm next to the ear (not in front or behind), and shoulder active.

physical. 04/24/12

8 KB “Short swings*” @ max weight

x 6

4 Good mornings @ swing weight

x 6

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

Airdyne sprints

*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.

Take as much rest as needed between sets of swings and good mornings to keep the weight heavy and the form strict.

Use the opposite approach when attacking the Airdyne.
Pedal as hard and fast as you can throughout each round.
Breathe smart, lean forward, and drive…

physical. 04/23/12

3 Burpees
6 Lunges

12 minutes*

Count and note number of completed rounds.
If this is your first time, goal is 20.
+4 over previous score is the goal for the rest of you.

The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
Each lunge step should find the front leg ending at a 90-degree angle and the back straight. Just because we’re stepping forward doesn’t mean we’re leaning forward.

*If you come up under your previous score today, add 4 minutes of work directly to the end of your first 12.
Consider it “Output encouragement”, not punishment…
New “Mental” post titled “Searching…” will be available on Wednesday.

We’re all looking for something; when our sights are set too low or we’re always viewing the next bar as too high, we very well may never find it. When the search ends, development halts, and our true potential looks down on us and laughs, knowing there’s no danger of us catching it…

physical. 04/21/12

WB Benchmark

“Conflicting Ideas” 4:36 (Tragedy — Vengeance)

50 KB swings @ 55lb. M, 35lb. W
then:
KB Clean & press- 3 L, 3R
KB Snatch- 3L, 3R

Complete as many rounds as possible of C&P and snatch immediately after finishing the swings. Weight stays the same throughout.

Note: Swings only occur at the beginning of the workout.

Then:

20 TGU

Pick one weight and move quickly, or scale up as desired and rest between sets.

physical. 04/20/12

Pick one path and perform a single max rep set of back squats at each weight:

1- 225, 185, 155, 135

2- 185, 155, 135, 115

3- 155, 135, 115, 95

4- 135, 115, 95, 75

Choose your path based on previously recorded output and experience with the back squat. Rest as needed between sets.
Set ends when rest needed to continue exceeds 5 seconds or when squats fail to move below parallel with strong posture.

physical. 04/19/12

3 minute rounds of:

10 Tire smash
5 Tire jumps (with hammer)

Then:

10 Mace pendulum/ pendulum shove
10 Mace shovel

Then:

10 KB slam dunk (5L, 5R)
10 Speed snatch (5L, 5R)

Travel through each station twice (totaling 18 minutes of work).

The top position of a mace “Shovel”. Lead arm straight and to the side (not behind), back arm straight and in front (not to the side), hips fixed, spine straight.

physical. 04/18/12

12 BW row
8 Dead hang/ weighted pullup*
6 High pull (from the hang position)

x 4

*If full range dead hang pullups fail, or are not yet in your tool box, perform 12 valiant attempts.
If you find yourself “unintentionally” kipping during the pullup, focus on keeping your body fixed in a hollow position.

“As you simplify your life, the laws of the universe will be simpler; solitude will not be solitude, poverty will not be poverty,
nor weakness weakness.”
Henry David Thoreau (American essayist, poet, and philosopher)

physical. 04/17/12

20 V-up
10 Abmat situp @ 1/2 BW*

x 5

Then:

30 “Cat/cow” yoga stretch

And then:

*If you weigh 200lb., today your Abmat situp is weighted with 100lb.

Break up sets as needed to keep full range of motion and form intact.
A couple extra short, specific rest periods are far less detrimental to strength and progress than rushing through with sloppy, sub-par mechanics.

Wolf Brigade – Mace 10-2 from Wolf Brigade on Vimeo.

Thanks to our friend Jim for filming and editing the recent videos.
If you have a request for a demo video of any of our movements, please pass it on and we will provide it.

physical. 04/16/12

Strict press- 3 reps, 5 sets*

Push press- 5 reps, 5 sets*

Inchworm- 5 reps, 3 breaths x 5

Pushup- 5 reps, 3 breaths x 10

*Start moderate and stay there for 5 uninterrupted sets, or climb in weight each set and interrupt as needed.

Proper mechanics and strong midline stability are crucial to each and every part of today’s training.
If our posture is broken or we’re soft in the middle, progress will suffer.

mental.

“Our dead are never dead to us, until we have forgotten them.”
George Eliot

Last night, Friday the 13th of April 2012, my friend Mike Tag died.

He was a true roughneck, and a pioneer of BMX street riding and style. Mike was as caring and loyal as he was tough, and will be mourned by many, but forgotten by none.
_________________________________________________________
Below are two FBM videos featuring Mike. The top one is one of my favorites ever, and captured Mike, myself, and many of our friends during one of the best times ever in BMX. The bottom one is my favorite video part of Mike’s, to one of my favorite songs ever.

Live Fast Die. from FBM BMX on Vimeo.

physical. 04/14/12

2:00 Sprint starts*
2:00 KB complex** (Swing clean, 1-arm swing, snatch= 1)

x 3

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

Hollow rock/ hold

*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!”, explode to your feet, sprint approximately 20 yd., and immediately get back on the ground.
**Our KB complex should focus on seamless transitions between the three movements, and comprehension of the varied amount of hip drive needed to perform each.
Ex. A swing clean takes significantly less drive to perform than a 1-arm swing, which takes less drive than the snatch. Specific technique and technicality will yield strong, sustainable results throughout the 2-minute sets.

And then, go HERE.  “We’ve got the guts, but the guts need fuel…”

physical. 04/13/12

WB Benchmark

“Duende“ 7:48 (Catharsis- “Passion”)

6 Rocking chairs

6 Pullups

6 Jump squats

Complete as many rounds as possible in exact time allotted.

Am I allowed to put horror movie references on a gym website?
Happy Friday the 13th…

physical. 04/12/12

In a group of 4, complete:

350 situps

- Sets of 25- no more, no less. Today, no Abmat.
- Situp variations may be repeated within workout, but never in order.

350 Kettlebell swings/ lifts

- Focus on motions from our “Odd Lifts” list.
- Exclude clean & press, snatch, deadlift.

350 Mace swings/ lifts
_______________________________________

Intersperse work from each category in any order you choose, and utilize any movement you can perform at a strong pace with excellent form.

Immediately upon completion of the 1,050 total reps, perform
350 tire smash (as a group).

The clock stops when the tire smash ends.

Wolf Brigade – Mace 10-2 from Wolf Brigade on Vimeo.

physical. 04/11/12

Today we performed skill work in barbell lifts.
Once one lift was performed correctly, we moved on to the next.

Sequence:

Deadlift

Clean pull

Hang power clean

Power clean

Hang power snatch

Power snatch

Proficiency in the lifts will determine how far into the list we get- goal should be a thorough amount of quality reps (15-20) at skill work weight prior to moving on to the next lift.

physical. 04/10/12

5 Slam ball (15lb. W, 25lb. M)
7 KB swing (35lb. W, 55lb. M)

5 minutes

Then:

50 KB halo (1L, 1R) @ swing weight

Before this gym ever came to be, and before I had even moved back from LA, we ran a store. How many of you knew that/ went to it/ know anything about our other projects? (Past or present…)
In case you’re curious, here are a few of the ones that remain:
(1) (2) (3)
(Special prize to anyone that can name all 6 of the Hell on Earth shirts hanging on the wall to the right of the photo…)

physical. 04/09/12

2:00 Power clean + front squat
20 Inchworm
2:00 Power clean + front squat
20 Pushup
2:00 Power clean + front squat
20 Burpee

Today we perform the power clean, return to a full standing position, tension and position properly, and then perform the front squat.
The transition can be quick and efficient, but is different from the low catch and squat of the “clean”.
Work to match round 1 output in rounds 2 and 3.

physical. 04/07/12

Using the following time and distance schemes, accumulate 12 minutes of aggressive “endurance” work:

:15 Airdyne @ 100%

100m row @ 100%

:45 Airdyne @ 80%

200m row @ 80%

Configure and partition work any way you choose.
Consider interspersing short rounds with “long” rounds, rest, and mobility.
Keep the output high and consistent throughout by utilizing strong breathing, efficient movement, and short, specific rest periods.

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