Mcgill big 3 and shoulder extension protocol
done
+
For time:
50 cal row
50 deadlift (225lbs)
50 CTB pull ups
50 wall ball (30lbs)
100′ hs walk
– 16 minute cap
25ft handstand walk
I want to be pissed about this one. But in warm up I tried doing some TAP warm up intervals and I couldn’t get the bike up very high at all. At that point I knew I was a little tired and didn’t have another gear. Tried to be really conservative on the deadlift for fear of grip and lats before the pull ups. Went with all 5’s on the c2b, rested too much bt sets, and this is where I lost most of my time and I’m really upset with myself on. By the time I got to walks, didn’t have a ton of time and my shoulders were pretty toast.
+
Easy 15 min bike cooldown
done