Wolf Brigade Gym - Rochester, NY

physical. 02/22/12

Wolf Brigade — Thu, 23 Feb 2012 00:48:22 +0000

With a partner:

150 Abmat med ball pass (M- 20lb., W- 15lb.)
100 Burpee med ball pass (M- 20lb., W- 15lb.)
50 trips partner drag* (40ft. each)

Partition sets as needed/ desired.

*Follower: Drape a rope/ belt/ like around your partners waist and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, and drive forward with intent.

Wolf Brigade – Burpee Med Ball Pass from Wolf Brigade on Vimeo.

physical. 02/21/12

Wolf Brigade — Wed, 22 Feb 2012 00:20:44 +0000

Deadlift 5 x 5

Work to sustain 60-70% of your 1RM across 5 sets of 5 reps with up to a minute between sets.

Then:

20 V-up + :20 sec. hollow
15 V-up + :20 sec. hollow
10 V-up + :20 sec. hollow
5 V-up + :20 sec. hollow

5 minutes

Feet are to stay off the ground throughout this entire short piece. Adaptations may be made to the hollow if needed to maintain the position (bent knee/ knees, hands anchoring on legs) however feet are to remain elevated.

physical. 02/20/12

Wolf Brigade — Tue, 21 Feb 2012 01:38:23 +0000

24 Suitcase lunge*
12 DB Pushup row**

x 3

Today, the same weight should be used for both movements.
An ambitious weight for the DB row should pose a challenge for the lunge as well.

Then:

5 “Flexion” movement
5 “Extension” movement

x 5

*In our version of the suitcase lunge, hands stay attached to your sides and do not rock to-and-fro. In the same way we don’t “kip” the bodyweight row with a hip dip, we don’t “kip” the ascent from the suitcase lunge by swinging the weight.
**Range of motion and structure of a proper pushup do not change with the addition of weight in the DB row.

(Bottom: hips up, guts tight, elbows back, chest to the ground.)

(Top: Weight rowed to armpit (not hip), strong posture and lock out.)

physical. 02/18/12

Wolf Brigade — Sat, 18 Feb 2012 19:09:45 +0000

40 Power swing* (10 reps, 2 breaths x 4)
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) endurance
40 2-second OH swings**
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) endurance
40 “Short swings”**
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) endurance

Our “endurance” efforts today are short, aggressive sprints of rowing, Airdyne, double-unders, or weighted jumprope.
Choose your path based on where you need the most work, and what you like the least.

*”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visual difference in speed between regular & power swing.
**2-Second Overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. Keep a neutral, straight spine and an active shoulder in the lock out.
If the KB is in front of or behind your head, make an adjustment.
**”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.

physical. 02/17/12

Wolf Brigade — Sat, 18 Feb 2012 00:44:11 +0000

18 KB strict press* (9L, 9R)
36 Jump squat or box jump**
12 KB strict press (6L, 6R)
24 Jump squat or box jump
6 KB push press (3L, 3R)
:30 rest
4 KB push press (2L, 2R)
:30 rest
2 KB push press (1L, 1R)

*As reps decrease, weight on the press increases.
**Choose jumping variation based on what you need to work, not what you like to do.

In addition, we recently updated the following pages:

Foundation

Trainers

physical. 02/16/12

Wolf Brigade — Fri, 17 Feb 2012 00:28:43 +0000

On a 20-minute descending clock, and with as much or as little time between sets as you’d like,
Complete 250 total tire smash broken up into sets of 50.

Intersperse with sets of:

100 High-knee jumprope
20 Abmat situp
10 KB halo

Time your sets accordingly to assure completion of 250 in the 20 minutes allotted. When finished, rotate through sets of the 3 movements above until the clock runs out.

physical. 02/15/12

Wolf Brigade — Thu, 16 Feb 2012 00:28:21 +0000

“Get Your Ass Off the Ground”

Round 1:

30 Weighted Rocking Chair
20 Weighted Elevator
5L, 5R TGU*

Round 2:

40 Rocking chair (no weight)
(:30 sec. rest)
40 Elevator (no weight)
(:30 sec. rest)
2L, 2R TGU*

*Choose weights for TGU that will allow uninterrupted completion (weight in the air the whole time) of above reps. 5/5 should be medium, while the 2/2 should be heavy.

Turkish Get-Up Mod from Wolf Brigade on Vimeo.

physical. 02/14/12

Wolf Brigade — Wed, 15 Feb 2012 01:12:55 +0000

With a partner:

:45 Airdyne sprint

vs.

Farmer’s walk

x 5

Farmer’s walk weight should be heavy enough to necessitate strong posture and proper alignment. Carry KB’s, DB, bumpers, sandbags, or some combination of.

Then, skill work:

GHD situp/ back extension/ hip extension
Double-unders
Handstands
Barbell snatch
Double KB clean
Double KB snatch

Choose 1 or 2 and spend 10 minutes working at each.

physical. 02/13/12

Wolf Brigade — Tue, 14 Feb 2012 00:44:06 +0000

1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) Inchworm

Then:

8 KB snatch*
4 Power clean
:20 second rest

x 6

*KB snatch can be 1 KB or 2 KB’s, and performed with a lighter weight sustainable for 8 or a heavier weight sustainable for 4L, 4R. Base your choice on skill level, familiarity with the movement, and plan for the training week.

mental.

Wolf Brigade — Sun, 12 Feb 2012 01:02:13 +0000

Foresight is often a double-edged sword. Without the benefit of it, many of the journeys we embark on would seem futile, and the pain, suffering, and struggle of present time would often seem insurmountable.
Looking forward to a greater good, a well-learned lesson or well completed task, or product of success is often what moves us through and past the murk.

The other edge of the sword says that since “it” never really gets easier, most forethought is simply self-deception, and is a game of trickery (albeit a necessary one) that we play with ourselves in order to make ANY progress at all in the toughest of climates or on the narrowest of paths.

Foresight in the form of reality-tempered hope seems the most prudent way of looking past the present. Existing in the current discomfort, making friends with the struggle… if the stars align the way you’d like, you will end up looking back and feeling the vast sense of accomplishment that comes with enduring, sustaining, and succeeding.

“The only way out is through.” Robert Frost

The first rung on the ladder…