physical. 03/24/17


    (Photo: (Simplicity, brutality, no-fuss-ery.) Our persistence and proficiency in conveying the importance of a hard, strong mind should serve as reinforcement and reminder, accompanied with the clarity that simply receiving the information does not bring it to fruition. Mental durability is a skill that must be practiced like all others; If it’s whining on the inside, it’s showing on the outside. Adjust.

    Possessing the physical ability to improve your physical ability is a gift: We don’t HAVE to, we GET to.)

    Positional and mechanical improvement:

    “Odd Lifts”:

    Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash
    Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial


    “Wolf Brigade Originals”:

    Elevator sit-up, band crawl, 360 sit-up

    With the guidance of a qualified trainer, practice a few movements from each category listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.


    Mace front pendulum + extension:

    3 x 30 @ as heavy as possible

    Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than one trip to the ground.

    Today: Decelerate the mace in 10-rep intervals and perform an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 10/1000, and return to holster to begin the next 10 reps. Mace should not go to the ground until 30-rep set is complete.

    Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended). Provided position is sound and proper tools are available- don’t under-lift.

    And then, “Time under tension”:

    Weighted hollow hold @ 15lb. W, 25lb. M + 25 “Prison” Abmat sit-up + 25 calories Airdyne @ cool down pace

    Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!