I couldn’t press a full set of 5 reps at 125#. Could only muster enough strength for 3 reps.
I spent a lot of time working on my cleans. Started with some high pulls without getting into the rack position. I didn’t really do too many from the hang position, but instead worked on the pull from the floor. Spent a lot of reps practicing the the second pull after the bar cleared my knee. I think I finally have a feel for the explosive triple extension. My feet don’t really shift laterally from the start position. So my stance is the same when I am starting all the way through to when I am standing in tall.
I worked on band assisted bar muscle ups again. This time, my first attempt was with only the black band. I failed to convert. I couldn’t rotate my wrist into position.
One of the regulars, an incredibly lean black guy whom Matt says coaches Olympic sprinters, exclaimed that it was a really good idea to use bands as a progression. He proceeded to tell me that his athletes do the jump from a box progression in which they do a jump pull up to get to the start of the dip portion. I got some tips from him about wrist and elbow position. I have to actively rotate my arm to get into the dip position.
He also mentioned that my elbows were too low during my cleans. He complimented on my ankle position in that I didn’t leap off the ground with a jump, but that I had good plantar flexion. Basically, because I was doing power cleans, I was coming under the bar enough and was compensating by lowering my elbows to get under. It was good feedback.
Another thing he mentioned about the muscle up was that with my banded kip, my hips/thighs were too far forward in an L-sit position which made it difficult for me to rotate and convert to the dip. I should have a more vertical torso at the top of the pull up so I can rotate into the dip.
I also think that with the red and black band, I’m able to explode high enough so that I am rotating my wrists after the fact instead of turning them into the dip.
Press: 125×3+2, 125×3+1+1, 125×2+1+1+1
Push Press: 125×5, 115x5x2
Power Cleans: 65×5, 85×5, 95×5, 115×5, 125×5, 135x5x2
Banded Muscle Up: Red and Blackx2, 2, 1, 1