8.20.12 Power Endurance

Workout 1
Practice all movements below
Then:
Draw a card from a standard 52-card deck every 45s.
Each suit represents an exercise (see below)
Complete the number of reps corresponding to the value of the card. All Face Cards equal 10 Reps.
All the athlete needs a kettlebell.
Deck O’ Cards
Clubs- Toes-to-Bar 
Hearts- KB Snatch (each arm)
Spades- Split Jumps (each leg)
Diamonds- Tuck Jump
All Aces – 10x Burpees
Jokers- 60s FLR
Continue circuit until coach’s calls it.
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
4×2 Snatch @ 70%
4×2 Hang Clean @ 70%
4×2 Jerk @ 70%
 
Results
[gp_workout2]
 
 
 
Workout 3
5 minute Airdyne
4x15m Lunge + 15m Walk Back
3×10 Split Jump
Then:
Work up on Forward Lunge (place BB in BS position)
8 each, 6 each, 4 each
Then:
6x (3 each) Forward Lunge 105#
Chase each set with 5x Explosive Step-up Hops on 18 in box
Rest 3 minutes
Load(s) used:
4 sets
Then:
30 Strict Pull-ups (perform in as few sets as possible) 
Total Sets: 
Then:
4x (30/30) Split Jumps
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on Back Squat to 8RM w/chains
Then
Back Squat w/ chains
2×8 2×6 3×4
Then:
10x Handstnad  push-ups
20x KBS
300m row
4 round for time
 
Results
[gp_workout4]
 
 
Coach’s Comments
N/A
 
Video