1330: run 2miles on 3% incline on treadmill 20min. 3 rounds situps (30-40 per), HSPUs (7 per), pistols (10 per). Pistols -- activating the adductors helps a lot.
1830:
3 rounds for time
--> 12 muscle-ups
--> 75 squats
Took slightly over 20min. Muscle-ups took bulk of time. I did them one at a time. Last round, I failed several in a row because of poor transition, until Aaron gave the tip of really ripping it up. Main issue is, I only use the kip to get up there and expect to float over the rings. There has to be two "pops" -- the initial kip and a pull with the arms/lats at the top. The rings need to be pulled into the upper abdomen. Keep practicing.
The squats were again done with a ball. Felt great. Did last round 75 in a row. Still felt good afterward. I really transferred the weight to glutes/hams and didn't feel that fatigued. Sweet.
