9.17.12 Power Endurance

Workout
5 minute easy row, ride, run, rope skip
Then:
DB Complex, 6 reps each for 3 consecutive rounds
Biceps Curl +
Hi-Pull +
Bent-Over Row +
Thruster +
Split Jump +
Push-up +
Low Plank (60s, 45s, 30s)
3 sets (increase weight for second set)
Then: 
1-Minute Row, Ski or Ride (player must maintain a minimum standard or add 10 burpees per infraction)
1-Minute of Burpees + 
1-Minute Rest
Continue until player gets to 100 Burpees
Then:
Cool Down
 
Minimum Standards
Row
Male @ 250m, Female @ 210m
 
Ride
Male @ 20 cals, Female @ 13 cals
 
Ski 
Male @ 230m, Females @ 200m
 
Results
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

On Saturday I gave each team "active recovery" medicine ball tosses between efforts. When you first come off the interval you're dying and the last thing you want to do is throw a medicine ball. However, after about five light throws your heart rate drops significantly. And in my opinion, the drop is faster with light activity than when an athlete sprawls out across the floor motionless.

The biceps curl portion of the DB Complex is the most difficult. Why? Because it's the one movement you can't use your hips to create momentum on the DBs. When selecting a weight to use for these complexes you always have to cater to the weakest movement. If you can't curl it six times for three rounds it's too heavy.

I see the most mistakes on the bent over row, especially as the athlete fatigues. Keep the back flat and the torso roughly parallel to the floor. Also, the scapula should come together at the top, elbows high. No jerking. The movement should be smooth and controlled.

If the plank is too difficult from the feet, simply drop to the knees.