Shoulder extension protocol
Today was one of the first days I tried a pass thru and it didn’t hurt at all. I took it slow but ther was no pain.
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A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec
20 x 4 x 4, @20 x 3 x 1
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 5
Used rings with foot assistance today as I wanted to get into deeper extension. Did 4-5 reps. After the 3rd set tucked the knees because was just getting a little irritated. But overall only the pressing out. The eccentrics are feeling good. And the deep extension on the rings felt great.
B1 – 1-arm DB arnold press from straight leg seated x 6-8/side
35 across. As long as I did a super controlled negative it didn’t create issues.
B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 5 sets
80 across
C1 – 1-arm landmine press from half kneeling x 6-8/side
25 x 8 x 4, 35 x 8 x 1
C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 5 sets
Done
D – Mini band scap stability series
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20 bear hug sandbag squats for time @ 200lbs (must carry 50ft every 5 reps)
6:47
The first 3 sets weren’t that bad of squatting. Last set was a yucky grind. Now the walks on the other hand were miserable. First walk i went right into it after the squats and I thought I was going to have a blow out. Lost a little faith there. In all honesty the 200lb bag only felt heavy on the walks and the last 5 reps.