In celebration of my first muscle-up yesterday 
, I have decided to start a log here to catalogue my progression and goals. I won't be updating this every day, but do intend to update when i reach milestones, such as the aforementioned slow muscle-up.
Any advice on achieving some of the goals I have set myself would be much appreciated, as always.
So, I am 17, have been GBing for 1.5 years, and currently follow the WOD template. However, on volume days, I am currently focusing on 10 sets of basic FBEs to up my important numbers. Doing this with pullups, I believe is what allowed me to complete the muscle-up with no specific training.
Long-term goals:
- BL,
FL,
PL,
press handstands
Short term goals:
- multiple muscle-ups,
ring strength 1 (am stuck on the backwards roll),
3x30s German hang (almost there),
10 sets of 4 dips and chinups,
complete the prerequisite warmup(current warmup is: 1x 60s plank, 3x40s rev plank, 3x20s hollow, 3x30s arch, 3x30s pb support, 1x60s chin up grip dead hang, 3x20s german hang),
splits
Achievments:
- German hang dislocate(is this the right word?) to dorsal grip hang- achieved 14/06/2011,
slow muscle up- achieved 18/06/2011