2/18 Muscle-up Day.

2/18

Sleep 930/10ish-430ish.  Men's Alpine Downhill & the Bode Miller recorded coverage kept us up later than normal.  Energy feels good today.  Woke up excited to train which I have not experienced in a long time.  Unrelated to Bode Miller, but more related to recently practicing some "shame resilience" & in turn feeling heard.  Yes, sometimes I feel shame over training and not feeling worthy. It leads to a lot of questioning.  I'm working on trusting the process and my path...

8AM
15 cal AD
4 bar muscle-ups
8 burpees to 6" reach
15 cal AD
4 bar muscle-ups
8 burpees to 6" reach
rest 2 min
x5

4:28 AD intervals: 1:10, 1:10 (16)

4:07: 1:10, 1:05 

4:12: 1:10, 1:10 (16)

? clock got reset. AD:1:00 & 1:20
4:07, forgot AD
All MUs UB each set. Felt strong. 

+
AD 90 sec @90%
AD 90 sec easy
x4

1. 62-66 RPM Ave 64

2. 61-65 RPM Ave 63

3. 61-68 RPM Ave 65

4. 63-69 RPM AVE 66 

112 Cals
1230PM
5 min amrap:
1 deadlift 235#
1 muscle-up
2 deadlifts 235#
2 muscle-ups
3...

Through Rnd of 5 + 6 DLs + 1 MU. 

Although I was tentative and other than the round of 2 they were all singles.  I didn't have any misses and my shoulder didn't bother me at all during or even after.  In recent weeks the MUs have been immediately irritating my shoulders and causing discomfort following the training sessions.  Progress.  I've been utilizing the Gravitron a lot in warm-ups and I think it's making a big difference to not give too much stress to the shoulder at once but warm into it.  
While I avoided any rips my hands are sensitive coming back after nearly 2-3 weeks of limited barbell work.  Such a baby with picking up any heavy barbells or hanging from the pull-up bar at the moment.