I had to combine the am and pm. My back was still really sore from something I did Saturday - kbs? Not sure but I needed a few hours and more mobility before I was ready to go. Just so you will know, this was a day filled with things I am not good at. I suppose it is a good thing to work on what you need to improve on.
I did the snatch balances. 3 EMOM for 15 minutes. I did five sets of 65, four sets of 75, three of 85, three of 95. I know they look rough but I felt like I was getting just a bit lower than I was previously. This is a work in progress.
https://www.youtube.com/watch?v=ISuzdmY9aYg
Next were strict hspus. I used 4 inches - 60+ standard. I started out well, doing 6, 5, 4, 4, 4 sets of 3, then five sets of two, then singles. I had 25 at 5:30, then 50 at 13:05. Realistically I got about 38 then it was mostly negatives with a few actual ones mixed in. The thing I need to focus on is locking my elbows when i start. I have gotten strong enough to begin the series of hspus from bent elbows, but that sure does waste a lot of energy. But only twice did I not get into a decent position from a standing start. I have gotten a lot better.
https://www.youtube.com/watch?v=IZiDowi1Qus
Finally the negative muscle ups. I don't know what my problem is. Maybe my shoulders were entirely cooked. You can see from the video how bad it was. I do think I am getting closer to "turning the rings" to the point where I can lower down from the rings in a controlled manner.
https://www.youtube.com/watch?v=QwsL5TgB4Xk
I am getting little antsy to do some Open style workouts. Just thought I would let you know.
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