2.2.13 Power Endurance

Workout
10 Minutes of Tag Team 
Start slowly and increase speed as time passes
P1 Runs 50 yards
P2 Rest
Switch, repeat for 10 minutes
Then:
“Can’t or Won’t”
Player must complete each task (in any order they choose)
400m Ski 
If you do it in less than 1:30/1:50 do 25 burpees
If you do it in more than 1:30/1:50 do 40 burpees
Rest as needed
500m Row
If you do it in less than 1:40/1:55 do 50x Push Press (95/45)
If you do it in more than 1:40/1:55 do 75x Push Press (95/45)
Rest as needed
50 Calorie Sprint on Airdyne
If you do it in less than 1:40/2:40 do 100x KBS (50/35)
If you do it in more than 1:40/2:40 do 150x KBS (50/35)
Rest as needed
400m Run
If you do it in less than 1:30/2:00 run another 400m
If you do it in more than 1:30/2:00 run an 800m
Then:
Fall Down
 
 Participants
[gp_workout1]
 
Coach’s Comments
The workout above was an experiment of sorts. I tagged it “Can’t or Won’t” because each task is possible, it’s just a matter of willing yourself to do it. Today several athletes simply made the choice not to engage in them fully, to succumb to the dialogue between their ears.  It’s not that they can’t. The standards are not mind-blowing. It’s that they won’t, a worse affliction in my opinion because it speaks to mental weakness. Eventually, when they get mentally tough enough to dig a deep hole and climb out four times in an hour they’ll get the most out of the workout.
 
On this glorious Saturday morning we ran about 32 athletes through “Can’t or Won’t” and learned a lot about each person. First of all I realized that at some point in the near future I’d like 75% of our athletes to be able to go 4/4 on this one, no matter where they start. Today we had about 5. After a few minor tweaks I’ve reposted the workout below as it will be delivered next time (perhaps in a month or so). The standards are adjusted to make a couple of the exercises even harder. 
 
400m Ski 
If you do it in less than 1:23/1:50 do 25 burpees
If you do it in more than 1:23/1:50 do 40 burpees
Rest as needed
500m Row
If you do it in less than 1:38/1:55 do 50x Push Press (95/45)
If you do it in more than 1:38/1:55 do 75x Push Press (95/45)
Rest as needed
50 Calorie Sprint on Airdyne
If you do it in less than 1:30/2:40 do 100x KBS (50/35)
If you do it in more than 1:30/2:40 do 150x KBS (50/35)
Rest as needed
400m Run
If you do it in less than 1:30/1:45 run another 400m
If you do it in more than 1:30/1:45 run an 800m
 
Photos
These pics are from yesterday’s workout but I didn’t get to post them. So here you go. 
 
Latissa asked me this morning what yesterday's workout was all about. The answer is simple: hip explosion. Some people naturally express power. Other's less so. We had a couple females clean 2x70# and a few makes do 2x90#. And while the overall volume was much lower than a normal friday, the neurological impact was deceptively potent.

Latissa asked me this morning what yesterday’s workout was all about. The answer is simple: power. Some people naturally express power. Other’s less so. We had a couple females clean 2×70# and a few males hoist 2×90#. And while the overall volume was much lower than a normal FYF, the neurological impact was deceptively potent.

Seasoning the shoulders with the Slosh Pipe is always fun. The intent was not to destroy everyone, only to get their nervous systems ready for the work ahead.

The intent was not to destroy everyone with the Slosh Pipe, only to get their nervous systems ready for the work ahead.



Here was Kian's Front Squat about 6 months ago before he started Weightlifting.

Here was Kian’s Front Squat about a year ago before he started Weightlifting.


On rare occasions athletes will PR doing a Strength Ladder. I find that the longer the athlete has been doing the movement and the stronger they are the less likely they are to PR. Kian hitting 245#.

This was shot on October 20th. Improvement??? I’d say so.