Shoulder extension protocol
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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
First few reps, I think up to 5, extended 1 leg in the tucked lever, but 5 was about all I could do of that with good quality
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
This felt really good today
C – Jumping ring MU transitions into stable catch and dip – spend 5-6 min working on catching solidly with good tension and control
Did 3 reps EMOM x 6
Felt zero issues with this at all
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12 unbroken C2B pullups for quality, rest 90 sec
12 unbroken kipping HSPU for quality, rest 90 sec x 3-4 sets
Did 4 sets becuase I wanted the volume. Chest to bar weren’t super smooth today. Hspu were a little off but got better each set
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D1 – DB zottman curls x 6-8, light load, rest 1 min
15 and slower tempo
D2 – Commando rows x 6/side, rest 1 min x 5 sets
50’s
E – Mini band scap stability series
done