Muscle up work/various

 

The first exercise is like a Wall HSPU but with larger range of motion

 

Am I doing the ground assisted muscle ups properly? And the pushups with correct technique?

Just a random observation here but, you surely have a safer place to do your wall HS work than on a GLASS door, right? haha

i don't know you actual level  but there is some points where you can have clarifications:

 

-for the HSPU you need to focus on the form more then on the quantity. you are arching your back and using the feet to do the descent portion. this not makes sense. why reduce the quality to complete the reps? the movement must be fluid, controlled and with correct body line. so my tip is step back and work with the variation that let to you to use the perfect form

-for the L movement on the rings you are counterbalancing the L position by going backward with the shoulders. that is not the goal of a correct L-sit. did you master it on the floor before moving on the rings?

-for the mu, i suppose you have mastered all the coach's progression, if not you are wasting some time, you can get an injury if you are not prepared

 

said that you can get more progress following the Foundation Series that i'm sure let to the results you are searching for!!

For the Muscleup do Pullups as high as you can and dips.

For the Transition do (slow) russian dips