CFDC
Pull-ups 2 x max reps
25, 20
Metcon: With a partner, complete 5 rounds of:
10 kettlebell swings (24kg)
10 hollow rocks
10 push-ups
Rest while partner completes round
Notes: This was a nice session after Saturday's beatdown. I started the morning by spending 10 minutes on the stationary bike. We then worked some kipping progressions on the pull-up bar and I even did a set of five "clapping pull-ups." For the working sets, I kept things sub-maximal because I didn't want to tear up my hands or overtax my lats. My pull-up volume isn't strong enough right now to recover from a maximal set by next weekend's Open workout. The metcon was great because it was light on the legs yet still potent enough to elicit a conditioning stimulus. It wasn't really "for time" because Tom wanted us to emphasize positioning on the hollow rocks over speed. Even so, each round was an intense sprint. I was able to perform the first four sets of push-ups unbroken, but had to break on the fifth set.
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