A. Wtd Strict Muscle-Up into Transition: 4 x 2 @40X1, rest 2:30' (20lbs., 15, 10,10)
B1. pHSPU: 5 x 5; rest 90 sec (5x5)
B2. No Ft Rope Climb to 15': 5 x 2 trips; rest 90 sec (complete)
C. C2B: 10 x 5 unbroken for time (3:02)
D. Ring Dip Support: 5 x 40-60 sec; rest 60 sec (5x30sec)
Notes: Hit my first no-false grip strict muscle up today. Key was to relax the hands during the transition. Still having trouble with multiple weighted reps. Once the elbows start to fatigue, I am unable to get through the rings. For the pHSPU, I need to feel it more in the scaps. I am feeling it way too much in the front delts and this is causing me to arch. Legless climbs were done from a standing position (no jump), though I was using my legs on the way down because I was pretty fatigued. Need to retact scap better.
Haven't strung together C2B in a while. They felt good, though I think I could have kept my shoulder in a better position. Grip wasn't too bad, though my right pronator was tight afterward.
Ring dip supports hit my sternum hard today. This makes me think I was slumping my shoulders forward. Good work today. I can see the progress starting to build, though I need to work on strengthening my rear delts.