Workout:
A. Muscle up skills and drills 15 min
Done
B. Butterfly CTB tech work 10 min
30 reps
C. Face up chinese plank with straight arm lat pull down with bands;
10 reps x3; rest 90 seconds
10x3
D. Strict hspu wall facing; amrap unbroken x3; rest 2 min
7,4,3
E. Strict ring dips; amrap unbroken x3; rest 90 seconds
10,6,5
F. Side plank overarch; 10 reps x3/sdie; rest 30 sec
10/side x 3
+
4 rounds for time:
10 S2O 95#
10 toes to bar
10 bar facing burpees
9:34
+
mobility work 20-30 min
Done
I did some toe spot muscle ups, some with the harness, some eccentric, and then the 2 ‘strict’, and the one kipping (just to be sure I still could). Strangely the kipping mu didn’t feel (or look) much better than the strict. I know I need to be tighter and keep the rings closer and so many other things, but this is my best efforts at all of that for now. Do those count as strict? I had to try. Chest to bar was better than last week. I did the first 3 rounds of the S2O in the wod unbroken. TTB I never did more than 5 at a time. Thanks!
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