physical. 08/11/17

    (Photo: Science is a miracle. )

    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.

    Then, attentively and aggressively:

    90 Mace front pendulum
    70 Tire smash (Any variation)
    50 Rocking chair (Weighted or unweighted)
    30 Elevator sit-up (Weighted or unweighted)
    300 Jumprope

    Weights for all movements today is scaled to ability, and should pose a significant challenge in each round. There is no designated rest here; If needed, keep it short and specific (3 breaths or less/ :15 sec.).

    Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.

    And then, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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