physical. 04/22/17

    (Photo: The kettlebell “Full-range high pull”: A Wolf Brigade original. Set up tall and tight (power clean, not deadlift); Legs- hips- arms last in the lift, and hands- head- hips- heels in a straight line at the top. No soft spots, no lazy set-ups. Greg, demonstrating and documenting good-not-great positioning.)

    Dumbbell box jump:

    9, 7, 5, 5- 5- 5

    Weight increases when denoted by commas, and then remains the same for a strong 3 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

    Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

    Then, 5 rounds of:

    3L, 3R Stacked-hand kettlebell swing clean
    :15 sec. hold
    (“Ass over teakettle” Goblet position)
    50 Mountain climber
    :15 sec. rest/ breath held

    Weight today is self-scaled and should pose a challenge in each set- adjust as needed. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text. Hold breath with the intention of both reinforcing strong bracing strategy and challenging the next rounds of conditioning.

    And then, 5 minutes, and increasing 1 rep per set:

    Push-up
    “Prison” Abmat sit-up

    1 of each, then 2 of each, then 3 of each, and so on. If rest is needed, keep it to 2 breaths or less (no more than :10 sec.). Even in a drill where hustle is directed and a clock is descending, range of motion and proper position do not change.

    Push-up: If mechanics or range of motion fail, adjust accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

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