Discipline

Dips

Sets	Reps
5	5

T-bar Rows

Weight	Sets	Reps
45lbs	5	10

12.22.16

5 Rounds

Exercises	Weight	Reps
Bench Press	100lbs	10
Kettlebell Rows	70lbs	5R/5L
Kettlebell "Short Swing"	53lbs	10

5 Minutes

Exercise	Reps
Pullups	2

15 sec of rest

Airdyne Bike

Reps	Time
50 cal	1:32

Source - Wolf Brigade Gym

12.21.16

Dumbbell Suitcase Deadlift

Weight	Sets	Reps
70lbs	3	12

6 Minutes (13 Total Sets)*

Exercise	Reps
Burpee	3
Lunge	6

*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

Exercise	Reps
Airdyne	12 rev
V-up	6
Bodyweight Row	6

Time Under Tension

Exercise	Reps
Partial Dowel Pullover	25

Source - Wolf Brigade Gym

12.20.16

Front Squats (2RM - 185lbs)

Weight	Reps
95lbs	3
115lbs	2
135lbs	2
155lbs	2
185lbs	2

Assistance Work

Exercise	Weight	Reps
Extended Arm Goblet Squats	25lbs	50
DB Plank Walk	n/a	50

8 Rounds/Tabata

Exercise	Time On	Time Off
Battle Rope	20 sec	10 sec

Time Under Tension

Exercise	Weight	Reps
Prison Abmat Situps	n/a	50

Source - Wolf Brigade Gym

12.19.16

Dumbbell Bench Press

Weight	Sets	Reps
50lbs	5	10

Dips

Sets	Reps
2	5

Pushups

Sets	Reps
2	10

12.17.16

Squats*

Weight	Sets	Reps
165lbs	5	5
110lbs	1	10
25lbs	3	5L/5R

*Perform 5 100lb lat pull downs & 10 25lb KB halo + extension

5 Rounds

Exercise	Weight	Reps
Hand to Hand KB Swing	25lbs	30

Time Under Tension

Exercise	Time
Double KB Rack Hold	2 min

Source - Wolf Brigade Gym

12.16.16

Pendlay Row*

Weight	Sets	Reps
125lbs	5	5
70lbs	1	5L/5R
53lbs	1	10L/10R

*Perform 10 25lbs KB Swings between sets

Conditioning

Exercise	Weight	Reps
Elevator Situp	25lbs	30
Jump Rope	n/a	150
Rocking Chair	15lbs	30
Jump Rope	n/a	150
Straight Jump	n/a	30
Jump Rope	n/a	150
Pushups	n/a	30
Jump Rope	n/a	150

Time Under Tension

Exercise	Time
Pushup Plank Hold	2 min

Source - Wolf Brigade Gym

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

Weight	Sets	Reps
70lbs	5	5

5 Rounds

Exercise	Weights	Reps
KB Push Press	53lbs	3R/3L
Goblet Squat	53lbs	9
Burpees	n/a	9

Conditioning (5 Rounds)

Exercise	Weight	Reps
Rocking Chair	15lbs	5
Abmat Situps	10lbs	5
Airdyne	10lbs	5 cal

Time Under Tension

Exercise	Time
Airdyne	20 cals

Source - Wolf Brigade Gym

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."

-Greg Walsh

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

12.13.16

Deadlift (2RM - 300lbs)*

Weight	Sets	Reps
225lbs	5	5
180lbs	1	10
70lbs	1	20

*Superset 10 Pushups & 5 underhand body weight rows between each set

Bench Press

Weight	Sets	Reps
95lbs	3	10

Conditioning

Exercise	Reps	Time
Airdyne	50 cal	2:36

Time Under Tension

Exercise	Weight	Reps
Mace Good Mornings	15lbs	25
1-Arm KB Swings	25lbs	50

Source - Wolf Brigade Gym

12.12.16

Mace 360

Weight	Reps
15lbs	50

5 Rounds

Exercise	Weight	Reps
Mace Shovel	15lbs	5R/5L
KB Halo	25lbs	10
Lat Pulldowns	70lbs	10

Time Under Tension

Exercise	Weight	Reps
1-Arm KB Swings	25	50

Source - Wolf Brigade Gym

Not Accepting Weakness

Check out more on the Jocko Podcast.

12.9.16

Turkish Getups¹

Weight	Reps
25lbs	2L/2R
25lbs	4L/4R
25lbs	6L/6R

Farmer Walks²

Weight	Distance
75lbs	20 yards
70lbs	40
60lbs	60

Kettlebell Short Swings

Weight	Sets	Reps
25lbs	6	20

6 Rounds

Exercise	Sets	Reps
Rower*	6	40
Jump Rope	6	60

Time Under Tension

Exercise	Reps
Partial Dow Pullover	30
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.

Source - Wolf Brigade Gym

12.8.16

Kettlebell Complex/Transitions

Weight	Time
18lbs	15 mins

Dumbbell Box Jumps

Weight	Reps
25lbs	12
30lbs	10
35lbs	8
35lbs	6
40lbs	4
45lbs	2

6 Rounds

Exercise	Reps
Inch Worm	6
Reverse Lunge Box Jump	8
Jump Rope	100

Bag of Body Parts

Weight	Reps
35lbs	10

Time Under Tension

Exercise	Time
Underhand BW Row Hold	2 min
Airdyne	20 cal

Source - Wolf Brigade Gym

12.7.16

Pendlay Row

Weight	Sets	Reps
120lbs	6	6

Kettlebell Cleans

Weight	Sets	Reps
52lbs	6	3

Conditioning

Exercise	Weight	Reps
1 Arm KB Swings	25lbs	60
Abmat Situps	25lbs	60
Pushups	n/a	30
Airdyne	n/a	30 cal

Time Under Tension

Exercise	Time
Pushup Plank Hold	2 min

Source - Wolf Brigade Gym

12.6.16

Squats (2RM - 225lbs)

Weight	Reps
135lbs	3
185lbs	2
205lbs	2
225lbs	2

Pullups (Mixed Grip)

Sets	Reps
10	3

4 Rounds

Exercise	Weight	Sets	Reps
Goblet Squats	52lbs	2	25
Goblet Squats	30lbs	2	25

Time Under Tension

Exercise	Weight	Sets	Reps
Hollow Rock	n/a	5	10
Abmat Situps	25lbs	5	10

Source - Wolf Brigade Gym

12.5.16

Hang Power Cleans

Weight	Sets	Reps
95lbs	3	5

Power Cleans

Weight	Sets	Reps
85lbs	3	5

10 Rounds

Exercise	Weight	Reps
KB Cleans	52lbs	2
Med Ball Clean and Press	30lbs	2
Body Weight Row	N/A	10

Conditioning

Exercise	Time/Reps
Airdyne	60 sec
Airdyne @30%	30 sec
Airdyne	30 sec
Airdyne @30%	15 sec
Airdyne	15 sec
Pushups	30 reps
Straight Jumps	30 reps
Pullups	15 reps

Time Under Tension

Exercise	Time
Knees-Up Hang	2 mins

Source - Wolf Brigade Gym

Wolf Brigade Gym Ambassador

Proud to be a Wolf Brigade Gym Ambassador.  The image says it better than I could.  

Check out more at wolfbrigadegym.com.

Walking

Time

42 mins

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…

-Greg Walsh, Wolf Brigade Gym

Walking

Time

40 mins

12.2.16

DB Bench Press

Weight	Sets	Reps
60lbs	6	8

*Superset with 1L/1R 29lbs KB Turkish Get-up

6 Rounds

Exercise	Weight	Reps
KB Swings	29lbs	8
Med Ball Slams	30lbs	6
Burpee	N/A	4

Time Under Tension

Exercise	Reps
Dowel Partial Pull-Over	25
Hollow Rock	50

Dips

Sets	Reps
3	5

Source - Wolf Brigade Gym

12.1.16

Front Squat

Weight	Sets	Reps
135lbs^	7	3

Squat Complex (Goblet)

Weight	Reps
50lbs	3
55lbs	3
60lbs	3
65lbs	3
65lbs	3

Conditioning

Exercise	Reps
Airdyne	25 cal
Jumping Pullups	50
29lb KB Kayak	50
24lb Abmat Situps	25
Jump Rope	250

Time Under Tension

Exercise	Weigth	Duration
Farmer Holds	70lbs	2 mins

Walking

Time

33 mins

Source - Wolf Brigade Gym

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