9/13/14 Saturday September 13, 2014 (sprints, pistols, pullups and pushups)

Got down to the lake at about 3:00pm, amazing weather, and banged out a very quick but effective training session.   Sprints, pistols, pullups, pushups.

Left ankle still tender, for sure.  Did a much better warm up and the sprints today were probably at about 50% of max effort.  Even saying that, left ankle was noticeable and that tells me something.  It may be time to drop the sprints for awhile and focus on walking again, let this thing play itself out a bit.  Really odd as I did not see this coming a few weeks ago, not exactly sure what the deal is.  Going to do some lacrosse ball work on the foot, calf, some foam roll, and just try to keep some attention on the area and let itself get better.  There was no pain with the sprints and it doesn't seem like a big deal, but there is no reason to push the sprints right now anyway.  Will be smart.

I hit a pistol on each leg for 5 rounds, after each sprint.  Did singles this week and a double on the last set, which went well.  I changed up my form with my arms.  I had been holding them close to my body, almost a kettlebell rack position, and squeezing my hands to create tension.  This time I put them straight out in front of me after seeing various other pictures of pistols, and generated tension in my lats by squeezing my hands tightly.  These were the best pistols I have every done, lol, L ankle was not an issue at all.  It was pretty cool to feel myself pulling by hips down into the squat position with maximum tension, not dropping down and bouncing at all, and then grinding up with glute and quad strength.  I definitely like doing these and it's a really fun movement for me, I a still just so pleased I can actually do these and do them with pretty good technique even.

5 rounds of pull-ups and push-ups after rounds of sprint/pistols.  Pull ups were 7,6,5,4,3 - Fighter pull up style.  Using rings.  Total of 25, up from 24 pull ups last week.   In fact I think I had some counting issues and did 8, 7 on my first two sets by accident, but we will stick with the numbers I put here for setting a baseline for next week.  First time I have done 7 for the top rung, that was cool.  No real issues here, I feel like my pull-ups have taken a jump forward the last several weeks which is cool.

Push-ups were 3,4,5,6,7 - opposite rep scheme of the pull-ups.  I added 2-3 Lizard Push-ups at the end of each regular push-up set.  Feel like I am getting some mileage out of these push-ups even though the reps are low.