"ALMOST AS GOOD AS THROWING UP"

Objective: Strength Endurance

Warm up: Row 500m, then....
100x situps

Training:

5 Rounds
1x Rock Squat (6 reps) and Carry (30m)
20x Weighted Situp @ 45# plate
20x Back Extension holding 16kg kb to chest
20x Cauldron @ 25# (10x each direction)
20x KTE
10x Ab Roller

Comments

A long mid-section grind is on the menu today after this week's high load of heavy breathing metabolic work. And "grind" is the word.

I always misjudge these long core workouts. Without the stress of a stopwatch, my mind is tricked into thinking this will be an easy day. Then, around the third round, I'm sweating buckets and feeling really, really tired. By the end, I've collapsed into a greasy pile of goo.

Expect some upper ab soreness Saturday. This workout will hit the mid-section hard, but not as good as throwing up.

Yakking is an incredible ab workout! After just a minute hovering over the toilet bowl, my stomach will be fully contracted, I'll be sweating, and my abs will be sore for a week!

- Rob Shaul

John hits his abs. Funny how rock squatting is so much harder than barbell squatting.

Cauldron....

Koch, fresh back from climbing in Canada ....

Suicide sprints ....

Mattie puts the hammer down.