Shoulder extension protocol
+
A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec
4-3-3-3
I could feel my abs lit up for this. Felt like forcing a 4th rep would’ve been losing quality.
A2 – Progressive depth foot assisted parallette dips @41X1 tempo, adjust angle as needed to remain as pain free as possible but get some loading in the pattern, can keep feet directly under you if needed and squat up for assistance, rest 90 sec x 4
Extension feels like a good stretch, one leg extended and 1 leg bent. No pain in negative as long as my body is shifted slightly forward. If my shoulder stays on top of my hands then I can feel a slight discomfort when I get closer to a deep range of motion
B1 – 1-arm DB arnold press from straight leg seated x 6-8/side
12 – 15 -15
Was a little sticky
B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 3 sets
45 – this weight was light but I stayed close to a 2121 or 3131 tempo so made it tough
C1 – 1-arm landmine press with elbow ‘wide’ (flared to at least 45 degrees) x 6-8/side, push into scap elevation/upwards rotation at the top
+10
Probably was closer to 60 degree, 45 didn’t feel great but got better by the 3rd set
C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 3 sets
Good stuff
D – Mini band scap stability series
done
+
4 rounds not for time
1-arm tough farmer carry 50ft/side
Bear hug carry tough 100ft
Prowler push tough load 100ft
Farmer carry was too light, had to use KB, meant to take a farmer handle but I completely forgot.
Used the long 100lb sandbag for bear hug – this was good, right about 30ft in, and this has happened a lot in the past that my low back and hamstrings start burning deeply, almost an uncomfortable make me want to throw up/pass out deep burn. When I’ve walked with the D-ball or thick sandbag, i’ve had to stop, but today I powered through and it went away. Not sure why this is, but with those long sandbags might help me adapt to whatever it is.