physical. 11/03/15

    Bill. Squat.
    Bill. Double kettlebell front squat.

    Positional and mechanical improvement:

    Bodyweight movement- phase 1:

    Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position

    Advanced: Pull-up + variation, push-up + variation, ring dip, hollow rock, V-up/ V-up + hold

    Push-up: Advanced suggestions include plyometric, Hindu, rings.
    Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    Phase 2: “Wolf Brigade Originals”

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

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

    Then, choose 2 movements practiced above:

    Perform 3 minutes of 3 reps + 3 breaths rest

    Take 1 minute rest between the 3 minute sets. Be attentive to the details, scale as needed, and note sets completed.