Shoulder extension protocol
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For starters this was an absolute shitty day of training. The only thing good was the shoulder extension protocol. No where near optimal sleep. Tried to go home and take a nap instead of training at my normal Wednesday time. No luck.
A – Hang Squat snatch x 6 reps for time @ 185lbs, rest 3 min x 3 sets
2:49 w/2 misses
2:49 @ 175/175 w/ 3 misses at 175 prompting me to deload the bar in the middle of the set.
4 misses @ 165 and instead of losing my temper I just pulled the plug.
I see a couple of factors, haven’t had this much weight over head from a snatch in a while, mostly lack of sleep, and was probably trying to protect the shoulder too much
B – Single arm DB shoulder to overhead x 8/side, rest 30 sec bt sides, 2 min after both x 4 sets (build as you go, last set should be tough)
Wasn’t even able to get 35 off my shoulder
C – 1-arm DB OHS x 5/arm, rest 15 sec bt sides, 2 min after both x 3 sets (last set is challenging load)
50 – 65 -80
Not a problem at all here, I was fine snatching it up, and even 80 for 5 felt pretty easy
D – Front squat cluster – 2.2.2 x 3, rest 20 sec/3 min
185-215-235
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Row 1k @ 88-91%, rest 60 sec x 3
rest 6 min x 2
3:36.5 – 3:42.7 – 3:50.6
3:52.1 – 3:52.1 – 3:51.4
Just didn’t have it, but tried to stay focused and get good row technique work in since the output wasn’t there.