Sat 9/26/15:
Still playing catch up on the blogs…

A. Muscle-ups – 3-4 UB on the min for 6-8min (by feel)
No trouble, shoulder is feeling better but still feels a little tight. Will keep working on it. I did 8 min of 4 UB the whole way. Video below.

B. Strict CTB x5 + CTB x5 – 6 sets of the complex; rest to complete recovery b/t sets
Felt good, strict C2Bs are continuing to get better. I remember would I could barely do 1 or 2. Just plugged away. Videos below.
Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

C. Strict HSPU x5 + K.HSPU x5 – 6 sets of the compelx; rest to complete recovery b/t sets
These were easy, tried to work on a smaller kip to speed up the kipping reps, it’s still a work in progress. Videos below.
Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

+
3min Row @ EN1
1min Row @ 2k pace
x5 rounds
This was more difficult than I expected, but wasn’t too difficult to hold sub-1:45. If it was 1k pace it would’ve been super hard. HR data below.