2/11

11-Feb
AM
A. Strict muscle ups; accumulate 13-18 reps not for time (or perfect
slow negatives if needed)

16 strict mu- tried to practice perfect form and finished each rep with external rotation which was tough. On my last rep though I decided to see how long I could hold it braise last time we did that it was like :15 and this time I made it :30!

http://youtu.be/fMLnH-3tQ-k

B. Strict hspu; 10 reps AFAP x5; rest 90 sec

These were tough, first set was 2:10 then 3:00 then the last 3 were right at 4:00. First set felt great then I just burnt out.

C. Singel arm Ring rows; 8-10x5; rest 90 seconds bw sides (only lower
yourself as much as you can to maintain form)

Did 8 each set, these were tough too but felt good.

D1. Scap hspu; 12 reps x3; rest 30 sec
D2. Scap push ups @1113; 12 reps x3; rest 30 sec
D3. Scap pull ups; 12 reps with a 10 second active arch hold at the
end of the last rep x3; rest 3 min

Did D1,2,3 fine, they all felt good, felt good to do those. I enjoy doing the sets of scap work. 

+
10 min mobility work

PM
Open workout 13.1
+
20 min mobility work

I did not do 13.1, I was so sore and worn out. I felt like it would be a bad idea to do it. My knee was really sore and my body was sore and energy was hard to come by. Feeling a bit better today hopefully tomorrow I'll feel 100% :)