(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel) Positional and mechanical improvement: “Odd Lifts”: Sledgehammer: 2-hand tire smash, hand-to-hand tire smash (today- all skill work features a priority on immediate and aggressive re-control of hammer the moment it hits the tire) Mace: Front pendulum, back pendulum, back pendulum + extension, back pendulum + pull-over, 360, shovel, shovel + press, front press, "Varial", "Power Pendulum", 10-2
Kettlebell: Around-the-body pass, Figure-8, hand-to-hand switches
and “Wolf Brigade Originals”/ non-standard level-change: Elevator sit-up, hip-up, rocking chair, front roll, tripod headstand, 360 sit-up With the guidance of a qualified trainer (or at very least, referencing our Movement Library), practice a few movements from each category listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. Select less movements, and perform more thorough and progressive reps of each.
Then, attentively and aggressively:
90 Mace front pendulum
70 Tire smash (Any variation)
50 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)
30 Elevator sit-up @ same (adjust to hip-up as needed)
Weights for all movements today are scaled to ability, and should pose a significant challenge in each round. Identify all tools and set a path prior to beginning; Transitions are not rest periods. There is no designated rest here; When needed, keep it short, infrequent, and specific (3 breaths or less/ :15 sec.). If tire smash is off the table, for equipment or positional reasons, please adjust to 5 x 7L, 7R very accurate, moderate weight, and aggressive one-arm kettlebell swing. Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress. And then, “Time under tension”: 15 Kettlebell Good Morning @ as close to bodyweight as possible (3 x 5) + 30 Hand-to-hand kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) (minimum) 15 cat/ cow stretch Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.