6/29/14 Sunday June 29, 2014 (interval running, pullups, pushups)

Busy all weekend with my kids until late afternoon Sunday.  I was feeling very, very good this weekend, after a good Friday capped off by a deep tissue massage which really got to the root of the joint at the base of my neck / scapula and worked some of the tissue well, things are continuing to move in the right direction.  Keeping up on my mobility work and just trying to be smart about training.  Given that last weekend I was able to run well and do some pullups and pushups, I felt ok doing that again, decided to drop the running time down a bit as I think ideally it will make sense for me to get to something like 1 minute sprints, probably 10 total, for 10 minutes of sprinting, broken up with SL DLs, pullups and pushups during the rest periods.  Again this is back to Pavel's "Road work" template from the SFG site from months ago.  This training style is perfect for me in terms of complimenting what I am trying to do with KBs.  If I can get in some long walking during the week, it's going to be a great combo.

2 min run, 5 SL DLs, pull-ups, push-ups - 5 rounds.  Running harder than last week, a couple of these were very hard sprints.  I think I would do a little better and probably get even more out of this to just drop down to 1 minute intervals and make sure I have full power for every interval.  I was losing gas on these particularly the next couple.  It never turned into a slow jog, but the point is to keep power up and I did not successfully do that across the whole time periods.

Pull ups were 5,4,3,2,2 - Fighter pull up style.  Using rings.  A total of 16 pull ups.  I will add 1 rep next week.

Push-ups were 2, 2,3,4,5 - opposite rep scheme of the pull-ups.  Again I will add 1 rep next week.

20 minutes of running, 25/25 SLDLs, 16 pullups, 16 pushups.

Also lots of hanging by the pull-up rings to stretch out lats, etc.

As I write this Monday morning, I had a feeling at the end of this that recovery for KB work by the next morning was going to be a a challenge, and I would need to adjust KB work accordingly.  I did that, as posted on today's training.