2 min run, SL DLs 4/4, 2 min run, 4 pull-ups, 4 push-ups
x 8
Total of 32 minutes running, 32/32 SL DLs, 32 pull-ups, 32 push-ups
I liked this but I am thinking I can run less and get the same benefits. I am going to go with 12 segments next week, which will equate to 24 minutes running. I am going to bump the reps on everything back up to 5s, which will equal out to 30 pull ups and 30 push ups. I am going to try and push the pace harder on the running, knowing that I have less segments should help with this. I really pushed it on one of the last ones today and I know I have the ability to push harder but I am going to have to decrease the overall running time to maintain a good level of power. That is really the point of this work so I need to get the overall running time down to accommodate. It will be interesting to see the impact on the strength movements. Today was the shortest intervals I have ran using the 2 minute markers, and it was not a problem, pull ups and push ups were quite strong. It's good to keep mixing it up. Eventually would be great to get pistols and one-arm push ups going here, but I need to work on variations with Kevin and on my own to get started down that road.
Also I would be remiss to not mention that I woke up TIGHT AS HELL today, I could not believe it, didn't even see that coming. It's really my R armpit/lat/psoas/oblique/hip, very very tight stuff. Bar hangs today helped a lot as did lacrosse ball work. It's from push pressing and snatching, that really hits those muscles hard and although I noticed nothing at all Friday or Saturday, the 2-day DOMS hit me hard. That does happen to me sometimes. It's a delay and then hits 2 days after. Have to be vigilant to keep those spots loosened up, fortunately I have some different techniques that help. Some soft tissue massage or bodywork may be in order very soon.
