ONE of my goals by my birthday ( Jan 23rd) is to be able to do a muscle up.
I practice every chance I get. As soon as my chest stops screaming from soarness and the bruises on my triceps subside, I am right back on the rings. The practice doesnt last long, because it burns me out so quickly! The movement really sucks the life out of your upper body.
I did 2 sets of 5 jumping muscle ups. It is getting easier to dig myself out of the deep dip.
I will work on sternum to bar pull ups tomorrow.

warm up
2 sets of each
5 jumping muscle ups
5 stone deadlifts to shoulder ( 80 lbs)

Deadlift
50 kg x 5
80 x 5
85 x 5
89 x3
89 x 3
89 x3
90 x 3

PR!!!!!!!!!!!!!!!!!!!!!!!!!!! I have never lifted over 190 lbs before..and I did 199 three times in a row!