03:01

(Specialty warm-up: 30 dowel partial pull-over + hold, 15 kettlebell Good Morning, 10 partial pull-up) 25 Kettlebell deadlift/ Suitcase deadlift @ (up to) BW Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality (Ex. 5 x 5, 10 + 10 + 5, or 15 + 10). This is positional reinforcement and extended warm-up for the barbell deadlift to follow; Address it accordingly. Deadlift: 10 x 2 @ (up to) 75% of 2RM, each with a hard, stopped 2/1000 @ top Again, provided position is safe and sound, start and stay at 75% of 2RM. Especially if BW is a tall order in the previous drill, this will require focus. Make sure you use it, and make sure *they* use it; Soft equals sketchy, and inattentive, is disaster's favorite recipe. Then: 25 Kettlebell deadlift @ (up to) BW As above- provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality (possibly smaller than above). And then, as quickly and efficiently as possible (remembering that smooth equals fast, and that sound positioning mitigates fatigue):

50 "Tall slam ball" @ 10/12 W, 12/14/16 M

10 Push-up

5 Inchworm

50 "Tall slam ball" @ 10/12 W, 12/14/16 M 5 Inchworm

10 Push-up

No designated rest here; If needed, keep it short and specific, and take between sets, not during. Endeavor to complete a full set of each movement with expert positioning prior to resting. Push-up: Insist on full range of motion in an organized position- elbows point back- not out- body touches the ground in one piece (plank), and the ascent does not feature a cobra stretch or kipping. If position or mechanics erode, scale immediately and continue progressively; Properly scaled push-ups are far more useful and transferable than wiggly, partial range "unscaled" ones. And finally, “Time under tension”:

15 Airplane push-up (chin, chest, and hips all "land" at the same time, and also lift at the same time... ) 50 Hollow rock @ 10lb. W, 15lb. M - w/ one rocking chair stand-up every 10-reps 25 calories Airdyne @ cool-down pace 15 Cat/ cow stretch (like you mean it... )

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