strict muscle-ups and box squats

It's late and I've got an early morning ahead, so today's post is gonna be brief.

The gymnastics portion of training this morning at SICFIT Austin was muscle-up practice. Since I've got 'em kipping, JT said to go for the strict version. Never even tried one before... GOT IT FIRST TIME!! That felt good!

Then we knocked out 3 sets of 10 strict pull-ups, 10 strict ring dips.

Skill/form work on box squat was next. Here's Kelly Starrett going over the box squat at CC this weekend:



We were running outta time so the box went away and we did:

STRENGTH
body weight back squat
5-5-5

I completed 155lbs for 5-3-3-3-3. First set of 5 was very near failure, so I finished up with four sets of 3.