Saturday: THE DAY OF THE MUSCLE UP

AM (10:00 mixed MAPs + scap work)
10:00 @ 70% of [250m row + 3-5 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 10 reverse crunches]
+
20:00 shoulder mobility + scap pre/re-hab

PM (jerk ME + snatch pull/support + dip ME/support/volume + CP/aer tester or increasing effort intervals + sled)
A. Split jerk from blocks, accumulate 5 solid singles @ 175-185
B1. Snatch pull clusters, 4 x 1.1 starting @ 110% 1RM snatch and adding a bit; :15 between reps, :60 rest
B2. Ring dips, 4 x max unbroken; 2:00 rest
+
7 rounds for time:
7 power cleans, 85
7 bar facing burpees
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM
complete, did the shoulder stuff first
+
MUSCLE UP! (video)

PM
A. 175, 180, 185x3

B1. 145, 155, 165, 175

B2. 8, 6, 6, 4

+

8:50

+

Complete with 90 on the sled 

TODAY WAS THE DAY.  I literally can't stop smiling.  I also can't stop watching the video.  Not gonna lie, I was getting a little discouraged.  So, so happy.  It actually felt relatively easy, I'm really hoping that now that I've done one, the mental barrier is gone and they will come with some consistency. 

The rest of the training day was just mediocre. 

Handstand push-ups did not feel awesome this morning; got two sets of 5 but they weren't smooth or easy.  That's still an improvement, I have to remember that. 

Jerks were not very crisp, but no fails. 

Snatch pulls felt heavy.  8 ring dips is a PR+3. 

The 7 rounder was TOUGH. I was not prepared for that.  Went out a little hot on the first round (0:40) and struggled in the middle.  All power cleans unbroken, but definitely took way too long before picking up the bar.  I don't even know what the limiting factor was, breathing was high but not unmanageable.  Back got tight in the 6th/7th rounds of PCs, but it wasn't horrible.  I was just feeling sorry for myself in the middle of this for some reason, and didn't push the pace.  I really don't feel ready (mentally) for the Open... 

No breaks on the sled drag; only stopped long enough to alternate forwards/backwards.

Now... let's see if I can do another muscle up tomorrow... eeeeeeek!