physical. 01/27/15

By
Wolf Brigade
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The way we work drinking water here at Wolf Brigade is that members bring in cases once or twice a month, and you can drink as much as you need any time you need during your training days at no cost. That being said, when people leave half-full water bottles laying around that their training partners paid for… well, in fairness, they should have to “pay” for them later. When 15 non-empty bottles accumulate on the cooler, some sort of maniacal conditioning day commences…

Press:

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, 1)

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.

And then, Airdyne:

1 minute @ max effort
1 minute rest
:45 sec. @ max effort
:45 sec. rest
:30 sec. @ max effort
:30 sec. rest
:15 sec. @ max effort

Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.

*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.