10.1.12 Power Endurance

Workout
5 minute easy row, ride, run, jump rope
Then:
KB Complex
Then:
20x SA KBS (left) +
20x SA KBS (right) +
15x SA KB Row (left) +
15x SA KB Row (right) +
6x (3 each) “Headbanger” Pull-ups (alternating, see pic)
Rest 3 minutes
4 sets
Rest 5 minutes
Then:
15x Close-Grip Bench Press (add chains) @ 2010 tempo +
60m Farmer’s Carry +
60s Dead Hang
10 Burpee penalty for less than 60s Dead Hang (enforced immediately)
4 sets
Rest as needed between sets
Then:
Cool Down 
 
Results
[gp_workout1]
 
 
Notable Accomplishments
[gp_workout2]
 
Coach’s Comments
I posted a short video on how to apply chalk in the Coach’s Vlog. Tomorrow I’ll post one on How to Wall Squat. 
 
Photos

It was Single Arm day in the gym today, at least in the early going. Here Jordan is demoing a headbanger pull-up. Try to make your path as straight as possible. In other words, don't pull-up and then shift to the side, or shift to the side and then pull-up. Instead, pull directly up and to the side, in a straight line. 75% of your effort will come from the arm you're pulling towards. Keep the reps low, these aren't easy.

Make the weight heavy enough that you want to put it down after 20 reps.

415#. Hard work paying off.