Friday, December 23, 2016

Thursday, December 22, 2016

12.22.16

5 Rounds
ExercisesWeightReps
Bench Press100lbs10
Kettlebell Rows70lbs5R/5L
Kettlebell "Short Swing"53lbs10

5 Minutes

ExerciseReps
Pullups2
15 sec of rest

Airdyne Bike

RepsTime
50 cal1:32



Source - Wolf Brigade Gym

Wednesday, December 21, 2016

12.21.16

Dumbbell Suitcase Deadlift
WeightSetsReps
70lbs312

6 Minutes (13 Total Sets)*

ExerciseReps
Burpee3
Lunge6
*Minimum expectations:
1 to 3 months attendance: 14 sets minimum
If applicable, each set under the requirement at the end of 6 minutes equals 2 minutes Airdyne.

6 Minutes

ExerciseReps
Airdyne12 rev
V-up6
Bodyweight Row6

Time Under Tension

ExerciseReps
Partial Dowel Pullover25



Tuesday, December 20, 2016

12.20.16

Front Squats (2RM - 185lbs)
WeightReps
95lbs3
115lbs2
135lbs2
155lbs2
185lbs2

Assistance Work

ExerciseWeightReps
Extended Arm Goblet Squats25lbs50
DB Plank Walkn/a50

8 Rounds/Tabata

ExerciseTime OnTime Off
Battle Rope20 sec10 sec

Time Under Tension

ExerciseWeightReps
Prison Abmat Situpsn/a50



Monday, December 19, 2016

12.19.16

Dumbbell Bench Press
WeightSetsReps
50lbs510

Dips

SetsReps
25

Pushups

SetsReps
210

Friday, December 16, 2016

12.17.16

Squats*
WeightSetsReps
165lbs55
110lbs110
25lbs35L/5R
*Perform 5 100lb lat pull downs & 10 25lb KB halo + extension

5 Rounds

ExerciseWeightReps
Hand to Hand KB Swing25lbs30

Time Under Tension

ExerciseTime
Double KB Rack Hold2 min



12.16.16

Pendlay Row*
WeightSetsReps
125lbs55
70lbs15L/5R
53lbs110L/10R
*Perform 10 25lbs KB Swings between sets

Conditioning

ExerciseWeightReps
Elevator Situp25lbs30
Jump Ropen/a150
Rocking Chair15lbs30
Jump Ropen/a150
Straight Jumpn/a30
Jump Ropen/a150
Pushupsn/a30
Jump Ropen/a150

Time Under Tension

ExerciseTime
Pushup Plank Hold2 min



Thursday, December 15, 2016

Brazilian Jiu-Jitsu


Went to my second night of Brazilian Jiu-Jitsu(BJJ) tonight at Vision MMA. It was the last class of the year, but I plan on continuing after the Jan 1. This video is pretty awesome. The words more so than the footage, but its a great perspective about BJJ.  Tonight was pretty humbling.  The instructor asked me after watching a couple drills if I had taken classes before.  That was a pretty nice ego bump.  Following that up by getting choked out 10 or so times without submitting a partner brought me back to earth.

Taking it one day at a time.  Improving 1% today from yesterday.

12.15.16

KB High Pull & Goblet Catch
WeightSetsReps
70lbs55

5 Rounds

ExerciseWeightsReps
KB Push Press53lbs3R/3L
Goblet Squat53lbs9
Burpeesn/a9

Conditioning (5 Rounds)

ExerciseWeightReps
Rocking Chair15lbs5
Abmat Situps10lbs5
Airdyne10lbs5 cal

Time Under Tension

ExerciseTime
Airdyne20 cals



Wednesday, December 14, 2016

Conflict


"Conflict does not need to be something we romanticize or carelessly draw ourselves into, but it is also certainly not something we should fear, cower away from, or live in denial of; Conflict is a universal certainty. 
Peace of mind, peace of self, and peace of current condition are all valuable things to strive for, but expecting a life of serenity and peace in this world filled with selfishness, destruction, and madness is both misguided and impossible. 
Insulate your "peace" with non-victim mindset and appropriate preparation for the unexpected, and reinforce it all with a sound and reliable physical skillset."

The boys and I took our first bjj class today. Try to put this quote into practice.

Tuesday, December 13, 2016

12.13.16

Deadlift (2RM - 300lbs)*
WeightSetsReps
225lbs55
180lbs110
70lbs120
*Superset 10 Pushups & 5 underhand body weight rows between each set

Bench Press

WeightSetsReps
95lbs310

Conditioning

ExerciseRepsTime
Airdyne50 cal2:36

Time Under Tension

ExerciseWeightReps
Mace Good Mornings15lbs25
1-Arm KB Swings25lbs50




Monday, December 12, 2016

12.12.16

Mace 360
WeightReps
15lbs50

5 Rounds

ExerciseWeightReps
Mace Shovel15lbs5R/5L
KB Halo25lbs10
Lat Pulldowns70lbs10

Time Under Tension

ExerciseWeightReps
1-Arm KB Swings2550




Friday, December 9, 2016

12.9.16

Turkish Getups1
WeightReps
25lbs2L/2R
25lbs4L/4R
25lbs6L/6R

Farmer Walks2

WeightDistance
75lbs20 yards
70lbs40
60lbs60

Kettlebell Short Swings

WeightSetsReps
25lbs620

6 Rounds

ExerciseSetsReps
Rower*640
Jump Rope660

Time Under Tension

ExerciseReps
Partial Dow Pullover30
Treadmill*30 cal




1 & 2 Super Set these two exercises
*I used the Rower and Treadmill since I didn't have access to the airdyne bike today.

Thursday, December 8, 2016

12.8.16

Kettlebell Complex/Transitions
WeightTime
18lbs15 mins

Dumbbell Box Jumps

WeightReps
25lbs12
30lbs10
35lbs8
35lbs6
40lbs4
45lbs2

6 Rounds

ExerciseReps
Inch Worm6
Reverse Lunge Box Jump8
Jump Rope100

Bag of Body Parts

WeightReps
35lbs10

Time Under Tension

ExerciseTime
Underhand BW Row Hold2 min
Airdyne20 cal



Wednesday, December 7, 2016

12.7.16

Pendlay Row
WeightSetsReps
120lbs66

Kettlebell Cleans

WeightSetsReps
52lbs63

Conditioning

ExerciseWeightReps
1 Arm KB Swings25lbs60
Abmat Situps25lbs60
Pushupsn/a30
Airdynen/a30 cal

Time Under Tension

ExerciseTime
Pushup Plank Hold2 min



Tuesday, December 6, 2016

12.6.16

Squats (2RM - 225lbs)
WeightReps
135lbs3
185lbs2
205lbs2
225lbs2

Pullups (Mixed Grip)

SetsReps
103

4 Rounds

ExerciseWeightSetsReps
Goblet Squats52lbs225
Goblet Squats30lbs225

Time Under Tension

ExerciseWeightSetsReps
Hollow Rockn/a510
Abmat Situps25lbs510



Monday, December 5, 2016

12.5.16

Hang Power Cleans
WeightSetsReps
95lbs35

Power Cleans

WeightSetsReps
85lbs35

10 Rounds

ExerciseWeightReps
KB Cleans52lbs2
Med Ball Clean and Press30lbs2
Body Weight RowN/A10

Conditioning

ExerciseTime/Reps
Airdyne60 sec
Airdyne @30%30 sec
Airdyne30 sec
Airdyne @30%15 sec
Airdyne15 sec
Pushups30 reps
Straight Jumps30 reps
Pullups15 reps

Time Under Tension

ExerciseTime
Knees-Up Hang2 mins



Sunday, December 4, 2016

Saturday, December 3, 2016

Searching

Learning about yourself, challenging convention, and seeing how far you can go instead of being TOLD how far you can go is never a simple path, but “simple” isn’t really what most of us are searching for. We may have some self deception in place that tells us what we want is a simple, basic life- and while elements of that may be true, ANY critical thinker, progressivist, subversionist, naysayer, questioner, or idealist knows that the simpler the journey, the less fulfilling the destination. 
Even the most grounded and self-assured of us has a tendency to continue the search, and that self-awareness should never be ignored. FIND something, LEARN something, TRY something, and be open to the idea that even if you hate it, suck at it, or only try it once, the searching itself teaches the most valuable lesson. 
Relying on fate or waiting for direction from the universe is most often a recipe for disappointment and unrealized potential. You will only be given a fraction of what you have the power to take. 
Empowerment, development, and realized potential comes from within; when the path to their achievement goes dark, the only way to find it again is to look harder…



Walking

Time
40 mins

Friday, December 2, 2016

12.2.16

DB Bench Press
WeightSetsReps
60lbs68
*Superset with 1L/1R 29lbs KB Turkish Get-up

6 Rounds

ExerciseWeightReps
KB Swings29lbs8
Med Ball Slams30lbs6
BurpeeN/A4

Time Under Tension

ExerciseReps
Dowel Partial Pull-Over25
Hollow Rock50

Dips

SetsReps
35


Thursday, December 1, 2016

12.1.16

Front Squat
WeightSetsReps
135lbs^73

Squat Complex (Goblet)

WeightReps
50lbs3
55lbs3
60lbs3
65lbs3
65lbs3

Conditioning

ExerciseReps
Airdyne25 cal
Jumping Pullups50
29lb KB Kayak50
24lb Abmat Situps25
Jump Rope250

Time Under Tension

ExerciseWeigthDuration
Farmer Holds70lbs2 mins

Walking

Time
33 mins


December Operative Challenge




  1. Extreme Couponing 
  2. Books
    1. Anarchy and Christianity - Jacques Ellul
    2. Discourses of Epictetus - George Long
  3. No Facebook or Twitter