Got going Saturday afternoon. Weather was ok, pretty good running weather although it was cold and a little windy. I took last week off of running and have been watching a very tight R hamstring and ankle, which has alleviated a bit the last few days. Didn't feel like I had a bunch of sprints in me, particularly as after I did that two weeks ago, I had lingering tightness in the legs for quite some time. Went back to a tried and true interval, 3 minutes of running intervals with a goal of 30 minutes of total running. Looked like this:
3 min run, SL DLs 5/5, 3 min run, 5 pull-ups, 10 push-ups
x 5
Total of 30 minutes running, 25/25 SL DLs, 25 pull-ups, 50 push-ups
Over time I like the sweet spot of hitting about 25 pull-ups in these sessions, and I like sets of 5. 5 pull-ups is the SFG test, and given the vast other KB techniques I am working on, I don't see a need to push pull-up numbers up an more than this. On the other hand I don't get much horizontal pushing in my routines and so I may start trying to move the push-up numbers a bit and see what happens as a result. So I worked in 5 sets of 10 this week for 50 total push-ups. Very slow, controlled, tight glutes, lats, etc and really trying to use the lats to control the movement. Good stuff. Pullups got hard on the last couple of reps on the last couple of sets. This typically has happened when I do this training the day following snatching, which was the case here. So I didn't think too much about it, just tried to go slow and keep the movement quality high. I did get pretty close to failure, probably only had 1-2 reps in the bank max at the end, but that was fine. I am going into an odd training week of just doing the Pavel S&S routine of 1H SW and getups for time, while taking some time off at the Oregon Coast with my kids. Should be good and then Kevin and I meet on Friday the 25th to devise the next cycle of training which I anticipate is going to be heavy strength work.
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