Muscle Up/ Butterfly Pull-up Practice

Today was a rest day so I decided to use this time to practice my muscle ups and butterfly pull-ups. My muscle ups were going well a few weeks ago, I felt light and strong; I was able to string a couple in a row with a full turn out but I ended up over working my arms and experienced unbearable pain around my elbow joint for a few weeks. I decided to get back on the rings today to make sure I can still do muscle ups. The good news is I was still able to do them (and without pain), but the bad news is I was only able to string two in a row one time today (I did not get it on camera).
Butterfly pull-ups are another exercise I need to work on. I finally figured out how to do them, now I just need to keep practicing so I can string more than 5 or so together. Below is a video of a few of my muscle ups, as well as my butterfly pull-up practice (the butterfly pull-ups continue to get better through out the video so it is kind of cool to watch).

MU/Butterfly PU Practice from Chelsea Ryan on Vimeo.

Training

OPT Training

part 1:

Row 10 min @ Z1 warm up

+

30 unbroken double unders

(breathe 10 times through belly in place)

x 6

+

300 sec static ring hold accumulation

+

Row 10 min @ Z1

rest 6+ hours

part 2:

30,25,20,15,10 rep rounds for time:

Chin Ups COVP

Back Extensions

Results:

Part 1: completed. Rows were relaxed, static ring hold was done in 10 sets of 30 sec; 30 sec rest

Part 2: 10:45 

All back ext. were unbroken, pull-ups were done in as few sets as possible.