A – Split jerk – 1 rep every 45 sec x 15, build in load every 5 reps
205 – 220 – 235
B – Pressing snatch balances 5sets of 5, rest 90 sec
95×2, 100x 2, 105x 1
I feel like when we did a few weekly progressions of these several years ago, my shoulder stability and bottom position were most confident
C – Band resisted 1-arm DB strict press from seated @ 31X2 tempo x 8/arm, rest 30 sec x 3 sets (moderate loading, tempo priority)
25 – went lighter than last week and was way more legit on tempo
+
For time
30 cal AB
10 ring MU
10 strict HSPU
30 cal AB
7 ring MU
15 strict HSPU
30 cal AB
4 ring MU
20 strict HSPU
18:20
Even though I feel it has been a while since we have done ring muscle ups in a piece, I felt pretty good with them today, and I smoothed them out as I went. And I found some good timing and rhythm patterns in them too.
Hspu started out shaky as my right shoulder felt like it just wasn’t able to get in a good pushing position, but it loosened up as I went.
Got done with the last 4 muscle ups around the 14 min mark. I also feel that it took me 2 minutes in change to get the last 8 or 10 reps, the first 10 were decent but it was the last 10 that were the biggest grind.