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(Specialty warm-up: 10 Extended-arm Goblet squat/ mace squat, 10 V-up) Mace squat: 10 x 10 @ challenging and uninterrupted in each set (recommended minimum 10kg. W, 12kg. M) Rest as needed between sets. Mace squat is performed with hands together and arms straight- If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. Additionally, if sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. If suitable weight mace is not available, adjust to kettlebell Goblet squat, and extend weight sensibly away from your body, both to increase demand, and lighten load; 10 x 10 is a lot, and it is also towards the end of a challenging week. Scheme, weight, and nuanced challenge are all pieces of a progressive strength programming puzzle. Reminder: Position and range of motion always govern weight; Weight today may increase as the groove is greased, or decrease as fatigue sets in or focus lessens. Today: **First five rounds only**- 10 kettlebell halo + 2/1000 extension at accessory weight immediately following squat, and then rest. Then, as quickly as possible, 10 rounds of: 2 5/1000 bodyweight row (overhand grip + barbell) 5 V-up 5 Push-up 5 "Prison" Abmat sit-up Move quickly and in excellent positions; speed is not a substitute for form (or mechanics). 5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Push-up: Scale to ability- up, down, or sideways, this equates to moving to the best of your current ability in each rep, of each set. If standard push-up is old news, adjust up. If standard push-up is wiggly, adjust as little as needed to make it not so. Assess/ Address/ Improve! And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Airdyne/ Equivalent @ 100% Though output may change, effort should remain at 100% in each and every round. Note total calories completed. Visible drop in effort: If appropriate, two additional rounds for the group. If not, then 30 extra calories for you; Never be the catalyst for “extra credit”. And finally, "Time under tension": Select one non-barbell hinge position lift and perform 25-50 intelligent, light-to-mid-weight reps (kettlebell/ mace/ medicine ball Good Morning, kettlebell deadlift, kettlebell swing/ variations... ) Hinge is a constant work in progress, for all of us; Position, timing, and violence of action are all equal players in making all our hinge-based lifts and movements as challenging and valuable as possible.

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