Shoulder extension protocol
Done – we’re getting there. Did several push ups today and it feels uncomfortable but not painful
+
A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new position, rest as needed to accumulate 15 quality reps
Quality dipped around 14/15
B – Parallette shoot throughs x 3/direction x 3 sets, just adding some dynamic catches in here for shoulder extension, so start cautious but slowly build in speed/range
Even did the push up here, felt pretty good overall. First set not as much but the last 2 felt zero pain
C1 – DB zottman curls x 6-8, light load, rest 1 min
20’s
C2 – Commando rows x 6/side, rest 1 min x 4 sets
45’s
D1 – 1-arm front plank on rings x 15-20 sec/side, rest as needed x 3-4 sets/side
Holy shit – underestimated this big time
E – Mini band scap stability series
done