I got almost everything in, tried to get in and get everything done before Murph started.
Shoulder extension protocol
+
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
This felt really really solid and better control today.
B – Parallette shoot throughs x 3/direction x 4 sets
Done – 3 sets – felt really good – going to do a few more sets in warm up on Tuesday
C – Jumping ring MU transitions into stable catch and dip – spend 5-6 min working on catching solidly with good tension and control
Spent about 4-5 minutes here.
+
15 unbroken C2B pullups for quality, rest 120 sec
15 unbroken kipping HSPU for quality, rest 120 sec x 3-4 sets
The first 3 sets felt like the best set of c2b pull ups I’ve ever done, felt smooth crisp, fluid and in super control. I felt in such control that I was solely focusing on breathing patterns, kind of felt like I was in the matrix while focusing on breathing in set 3. 4th set still felt good but reps 12-15 felt a little forced.
Hspu felt better than last week but still not as fluid.
+
D1 – DB zottman curls x 6-8, light load, rest 1 min
D2 – Commando rows x 6/side, rest 1 min x 5 sets
Only got in 3 sets
E – Mini band scap stability series
Only got this in because I was doing it while everyone was on the 1st murph run
Great positive note, zero pain on the eccentric of push up. Concentric felt good but just a little baby amount of discomfort.