Strength Skill:
- Strict & Kipping Pull-ups (6 sets of 5-10)
I mistakenly thought we were supposed progress to successive sets of weighted pull-ups, but the name of the game was to concentrate on form: Corkscrewing our arms to engage our lats, and driving our elbows straight down. When it comes to strict pull-ups, I've been sorely out of practice, so it was good to focus on technique rather than strain for maximum weight.
Metcon:
- 21 shoulder-to-overheads (135lbs / 95lbs)
- Row 500 meters
- 21 power cleans (135lbs / 95lbs)
- Run 400 meters
- 21 front squats (135lbs / 95lbs)
I went with 105 pounds, and decided to row 500 a second time rather than running. (My Achilles is still in less-than-spectacular shape, unfortunately.) But despite scaling the workout, I got smoked. Cranking out power cleans and front squats after a stint on the erg was mighty painful, and I ended up taking more mid-set breaks than I would've liked.
Result: 12:24. Molasses-slow. Argh.
