16:01 RX

almost tore out my shoulder on the first rep and tried going slow and steady. This newfound ROM is seriously a bitch. I've never before worried about kipping all the way through the transition. Had to temper my kip. Dips are especially hard too for some reason. I think i'm not kipping them (forget almost every rep). Almost 4 minutes SLOWER than last time.

Day 1 of the Smolov Junior routine.
max 225x1 so: 6x6 @ 157lbs
Felt great with the high bar. Focused on knees out, wrists neutral, and chest UP!

PNF After

completed 120 pull-ups and 120 ring dips. Probably over 30 minutes, I really took my time. First 10 minutes spent failing at muscle ups. 6x6 back squat @157 with doron afterward

15:38RX New PR

Also,

Deadlift 5x5 attempt

330#-330#-330#-330#F x 3 - 330#F x2

A bit too much for a 5x5. Feel it in my back a little bit today my form broke somewhere in there. 330# might have been too much of a jump from previous efforts.