Muscle-up

Got my first muscle-ups today at the end of this workout:

Build to 1RM close grip bench (hands inside knurling):
5 x 65
5 x 85
3 x 135
1 x 145
1 x 155
1 x 165

5 x
10 second row at 100%, 50 seconds easy rowing

then 7x
40 sec row at 90%, 3 minute rest, +extra 4 min rest between 4th and 5th set
Meters: 198/200/196/198/198/198/198
Took heart rate after each set. Between 138 and 162.

Then some muscle-up work. The first one I stayed at the top for a while, sort of in disbelief to be up there.

Diet is dialed in.