Saturday

AM
24 sets:
:30 AirDyne easy
:30 AirDyne easier
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
10:00 bar muscle-up practice
+
A. Front squat, 3 x 3-5 light/moderate - can load above empty bar but be smart, 21X1; :60-2:00 rest
+
For time:
25 handstand push-ups
+
3 rounds for even times:
15 CTB pull-ups
15 burpees
2:00 rest
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

AM
complete

PM
complete
+
A. 53(5), 73(5), 93(5)
+
4:59
+
1:54
1:51
1:59
+
5 sets complete


Ring muscle-ups felt nice and aggressive, but only did 5 or 6 because my hands felt like they were going to rip and I didn't want to wreck the rest of the training day.

Bar muscle-ups are a disaster.  Got a few with the green band, but also missed a few with the green band.  I keep trying to do a high CTB/stomach to bar pull-up, but then I'm not in the right position at all to get over the bar.

I discovered that I have to really focus on driving my knees out on the front squats so that I can take pressure off the medial aspect.  Knee complained on the first set when I wasn't being as diligent about that, but when I added a little weight and really concentrated on not letting my knees drift in at all, it didn't bother me nearly as much.  

Handstand push-ups were better than last week, but still not as good as they sometimes can feel.  Opened with 5, then 3s and 2s, then mostly singles.  

Wanted to do all the CTBs in sets of 5, which lasted until the very last 5 on the 3rd set (3/1/1).  Rhythm fell apart as I got tired, but I hung on to the bar and just re-started the kip when this happened.  Burpees were steady, not too fast and not too slow.

Blah.  Kind of a mediocre day.