Well well well it was one of those days. Today I focused on what I needed to do and no extraneous crap. My shoulder was cranky for doing an advance muscle up I had no business doing. Rif did not scold me, but should have....instead my shoulder told me back off and Rif said the same thing. Truly who gives a damn about muscle ups. I have done multiple bar versions and even rings but I need to start from the right place and allow them to build per Rifs instruction.
28/3 x 9 L
28/3 X 9 R
Good strong pause, focused on L.I.C.S. and it simply works and makes me stronger. just keep on working here and getting faster, shoving the weight and building speed and strength
Pull-up (dead hang with static hold)
3 reps x 8 sets
This is really good for me, static holds help build my weak point, the lockout or top position.
Did these on the top of the pull-up bar. I like the idea of bar muscle ups. I can get to the bottom of my ribs on pull-ups so I am in position. I need to work the transition and to the press out. This was good.
Hollow Body Rocks
15 x 5
40 minutes of yoga. Lots of balance work today. I notice I have a much more challenging time stabilizing on my left leg.