physical. 09/18/14

    Front squat:

    30 reps @ 60% of 1RM

    Partition any way you choose, and break prior to compromising position. Rest as needed between sets.

    Then, as quickly as possible:

    30 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)

    Ball remains in-hand but touches the ground at the end of each sprint.

    Then, skill work:

    “Odd Lifts”


    Slam dunk (Stationary and with step)
    Partial speed snatch
    Figure 8 flips


    Pendulum (Front and back + shove)


    2-Hand tire smash
    Hand-to-hand tire smash
    1-Hand tire smash
    1-Hand tire smash with switch

    Practice several of the movements above, and note improvement in each. Start with the basic versions, and practice more difficult variations as appropriate.

    Kettlebell complex! from Wolf Brigade on Vimeo.