Got training in late Saturday afternoon before having a bunch of my buddies over for a BBQ and night out on the town. I knew it was going to be a big night and I would be pretty shot Sunday and did not want to leave this for Sunday as a result:)
Got warmed up very quickly as I was pressed for time. Realized more or less immediately that sprinting was not going to happen today. Body did not feel quite right for sprinting. Amazingly 6 days later after sprinting last Sunday, I was still feeling it just a little bit and my hips particularly the R hip and ankle a bit was well had been tight all week despite loosening them up each day with mobility work. So I decided on relatively light running and a focus on the pull-up and push-up work.
2 minute run, 5 SL DLs, 2 minute run, pull-ups, push-ups - 5 rounds.
Pull ups were 5,4,4,3,2 - Fighter pull up style. Using rings. A total of 18 pull ups, up one from last week as planned.
Push-ups were 2,3,4,4,5 - opposite rep scheme of the pull-ups. Up one rep from last week as planned.
20 minutes of running, 25/25 SLDLs, 18 pullups, 18 pushups.
Didn't have to do that much hanging on the rings to stretch out my lats - those felt pretty good. It was a good session generally once I got going. Very strong on the pull-ups, best yet in awhile. On the last set I really got my chin up and held on to the reps for quite a while. Getting into full lockout at the bottom of each rep, dead hang to start the next rep and pulling very hard with the lats, keeping the emphasis off of the elbows. Felt great.
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