Sunday Training

A) Weighted Bar Dips @ 20X1, 6-8, rest 3 mins x 3
B) DB Ext Rot. @ 3010, 8-10, rest 1 min b/t arms x 2
C1) Ring Push ups AMRAP (-2), rest :20
C2) 1 Arm DB Rows @ 31X2, 6-8, rest 1 min b/t arms x 3
+
2 Muscle Ups
5 Burpees
15 Box Jumps 20"
rest 3:30 x 3

Results
A) All dips 6 reps at 40#
B) All rots. 15# DB x 8/arm
C1) 15/15/15
C2) 65# DB x 8
+
All muscle ups unbroken as well as the burpees and box jumps.

Friday Training and Diet

A) Muscle Up Tech Work for 10 mins.
B) Ring Inversions x 10
C) 1 Heavy TGU/Arm On the minute for 8 mins.
D) Shoulder Mobility

Results:
Pretty easy day today.. Just worked some skills on the rings and did a bunch of different shoulder stuff.
A) Mostly singles and then worked some doubles.. No False Grip was a fail
B) Completed Unbroken
C) 20kg bell
D) Band work, pvc dislocations, and lax ball work