I'm just starting 5/3/1, and I'm trying to figure out my programming to include pull ups and running. For a re-occurring physical fitness test, I need to be able to consistently do 20 dead hang pull ups, and run a very fast 3-mile run. My current time is just over 20min, and I'm slowly working towards an 18min 3-mile. I can do all 20 pull ups.
This is the programming that I drafted up:
Monday - Bench, Pull Ups (weighted 5x5), Interval Conditioning
Tuesday - Rest
Wednesday - Squat, Pull Ups (volume 20x5), Interval Conditioning
Thursday - Rest
Friday - Deadlift, Pull Ups (failure 3xAMAP)
Saturday - Overhead Press, Long Steady-State Run
Sunday - Rest
I tried to keep the program as close to the original as written: 4 days of the big lifts, followed by accessory work, with 2-3 days/week of conditioning.
I'm wondering if the running/conditioning will have a negative effect on the lifts. Or, if the lifts could have a negative effect on the running.
My goals overall are to build functional size and strength, while staying light for the running and bodyweight exercises I have to do.