Workout:
A. Muscle up skills and drills 15 min
I attempted and failed to do a strict mu
Did two kipping mu’s
Then:
3 rounds with rest:
5 toe spot mu’s
3 strict negatives
3 kips with a pull to the hip
6 banded mu’s
B. Butterfly CTB tech work 10 min
Done, just work on pull ups
C. Strict/kipping hspu tech work 10-15 min
Worked to an approximate 8 inch deficit hspu
D1. Bench press; 5x5; rest 90 seconds
95,100,105,105,105
D2. Bent over barbell rows; 6-8x5; rest 90 seconds
105x6x3, 95x6x2
D3. Kipping hspu; 10 reps x5; rest 90 seconds
10x5
D4. Supinated strict pull ups; 10 reps x5; rest 90 seconds
10x5
+
mobility work 20-30 min
Missed
Still throwing my left shoulder through first on the mu and catching super low. But good to know I can still make it happen and that I have clearance under the deck at home :). Butterfly is getting better. Still working the lower amplitude until I can keep a good rhythm with bigger circles. Everything else went well. Skipped the mobility because it was 8:30p and I was hungry! Thanks!
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