Strict MU

Horrible, icy weather.

Warmed up, then

A. 10 minute strict muscle-up practice.
My first try, got one. And another on my second try. But then it fell apart. Got to keep working on it, and not sure why but I'm turning over my right shoulder before my left (babying it?). Anyway, off to a good start and need to build strength and confidence in the movement.

B. 10 minutes, 2 HSPU on the minute.
This went fine in doubles for the first seven minutes. Then I started failing reps. Figured out how to kip out of the bottom when I'm stuck -- not what I want to be practicing, but good to have in the toolbox. Two weeks ago I couldn't get to the floor so this is good progress, though still a bit frustrating. Need to drop to the floor with more speed, wasting energy with a controlled descent.

C. 6 x
30 sec airdyne sprint
30 sec airdyne easy
This was horrible!!! Rpms in the high 70s through the end. Same as last time, but this time I was on the new bike which makes you work harder for those rpms.

D. 6 x 30 double-unders, 30 sec rest
First few sets unbroken, then broke in the high twenties on sets 4, 5. Last set was really bad.