12/19

19-Dec
A. Pull up x3/CTB x2/bar muscle up x1 - accumulate 18 complexes not for time

Made it through 10 before I ripped again, I had my gymnastics grips on but i ripped where they don't cover ha. 

Had some issues today with the Bar MU. If I jumped down and then back up for the bar mu it made it was easier. Just can't get smooth at these. Heres a video, I ended up just doing extra bar mu at the end, last week i was a little better at the bar mu. 

http://youtu.be/RIx8Yz2mDOM

B. Supinated false grip above the ring isometrict holds; 30 seconds
x5; rest 2 min (pinkies as close as you can get together and rings as
low down the sternum as you can get them)

These were hard! I couldn't get very far down on my sternum and I couldn't hold for :30 straight

C. Negative body levers; accumulate 25 reps slow controlled not for time

I suck at these, I did 10 before I couldn't keep them slow and controlled

D. Side planks; 45 seconds x3/side; rest 30 seconds bw sides

these im good at :)

+
30 min mobility/skill work

did it :)