Last night at home I had three muscle ups in a row, the first time I have done that many in eons. While I was out there I had a couple single reps that were pretty clean for me, minimal leg flailing and my chest going straight past the bar instead of resting on top of it mid movement.
Today at the gym was bi and tri day, I did a mix of calisthenics and free weight work. It felt effective.
5 minutes cardio/stretching
10 high pull ups
Seated overhead tricep extensions – 50lbs x 12, 70lbs x 8, 85lbs x 2
Standing alternating dumbbell hammer curls – 30lbs x 12, 40lbs x 8, 50lbs x 3
Bodyweight bench tricep extensions – 8 reps x 3 sets
4x4x4 chin ups (4 reps bottom half, 4 reps top half, 4 full reps without coming off bar)
Static 90 degree elbow chin up hold – 2 x 45 seconds
One arm cable machine standing tricep push downs – 40lbs x 8 (each arm)
1 minute A2G hold