"SICK INDECISION"

Objective: Strength

Warm up: 5 Rounds
5x Kettlebell Clean & Press @ 2x 44# kbs
15-foot rope climb

Training:

(1) Work up to 1RM Push Press

(2) 5 Rounds
3x Push Press @ 80%
Squat Clinic/Mobility work

(3) 10-9-8-7-6-5-4-3-2-1 (a.k.a. '3 bars of death')
Squat Clean @ .75x Bodyweight
Deadlift @ 1.5x Bodyweight
Bench press @ 1x Bodyweight

(4) 3 Rounds
3x Sandbag Clean each shoulder
6x Rock Squat
40m Rock High Carry

***********

"BANANA WHOOPIE"

Objective: Power Endurance

Warm up: 5 Rounds
5x Burpee Pullup Combo
20m Various Kettlebell Carries

Training:

(1) Tag Team
P1 - Row 250m
P2 - Rack hold 2x 24kg kettlebells until P1 finished
Switch places
3 Rounds

(2) 40x Sandbag Getups each shoulder @ 80#

Comments:

"Sick Indecision" hammers power (push press) and strength endurance (3 Bars of Death). Blast through 3 bars, but don't do it frantically. This is not for time.

This triplet, rep scheme, and weights prescribed comes from CrossFit. I had to scale the loads for most of my athletes. I really like this combo, and want to visit it more often. While it certainly has a conditioning effect, this many reps (55 each exercise) also is great for drilling movement and form. I was constantly correcting athletes' form, and unloading barbells to get it right.

The tag team effort in "Banana Whoopie" comes from Gym Jones. Breathing with 108# on your chest becomes somewhat unpleasant.

Get outside this weekend - stay out of the gym. Go long.

- Rob Shaul

Andy rows ....

.... while Neil suffers.

Chris huggin' the ol' 85#'er.

Mattie at the pry - developing hip mobility as part of the squat clinic.

Dan...