5 x 3 @ (up to) 90% of 2RM
1 x max rep @ 50%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Weighted/ Strict pull-up:
5, 3, 3, 1, 1, 1, 1
If appropriate, weight increases each set- start light/ moderate and end as heavy as possible. Rest as needed between sets (up to one minute).
If strict/ weighted pull-up fails (or isn’t yet in your toolbox) substitute corresponding number of diligent attempts + “negatives” (slow, controlled descent from above the bar), or partner assisted pull-up for each set.
1 attempt + 1 negative = 1 rep.
And then, with a partner, 5 aggressive rounds of:
50 revolutions Airdyne
Double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2 M)
Revolutions count once kettlebells are in the rack position- not before. If the weight goes to the ground before revolutions are complete, perform 10 burpees each at the end. Switches between stations are not rest periods, and should not be treated as such. Transition taking more than :10 seconds equals an additional round.
And finally, “Time under tension”:
Max-duration hold with 50% of 2RM in standing back rack
(Max rep weight squatted above)
Stay in the rack, and directly above clips/ spotter arms. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
From our “Frequently asked questions“ section:
I’ve tried CrossFit. There were things I liked and things I didn’t.
Is Wolf Brigade different?
Yes. For lack of a better way of putting it, we closer resemble “Old-school” CrossFit, but with more basic weightlifting and more (and far better) kettlebell lifting. We hammer the details, actually teach class, don’t give a shit about your outfit, promote competition with yourself and much less with the clock or a training partner, and we know that more is not simply “more”. We’ve been doing this for a long time, and we know how to make people strong, fast, powerful, empowered, and mentally strong- without just carelessly throwing you into the fire and screaming louder.