Shoulder extension protocol
positive update – I could actually hold a L-sit on parallettes today – probably about 10-12 seconds – could’ve held longer, but that was less about that point
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A – Accumulate 15 squat snatch singles @ 145-165 for quality, rest 60-90 sec
5 @ 145 – 5 @ 155 – 5 @ 165
B – Back squat – 5 reps @ 80-85% effort, rest 3 min x 6 sets (same load for all sets, only last rep should have any sort of grind)
245 – so i did 6 reps, and rep 6 had a mini grind, definitely could’ve gone a little heavier and especially since I did 1 too many reps/round
C1 – 1-arm bottoms up KB OH carry x 50ft/side, rest 15 sec
20
C2 – 1-arm bottoms up KB front rack squats x 5/side, rest 15 sec (go as light as needed for these two variations, shoulder stability stimulus in controlled environment) x 3-4 sets
15 – the closer I kept this bell to me, the more manageable it was.
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AB 600+ watts as long as ‘comfortable’ (stop when it starts to grind/burn), rest 15 sec
10 BB hang power clean/push jerk @ 95-105lbs, rest 15 sec
No pushup burpee box jump overs @ 24in x 10 for time, active slow spin recovery on bike 3-4 min x 3 sets
A couple of notes here – class was doing bike cals for time, so I had to squeeze this in between class need. This lead to not an ideal warm up and having to get off the bike before the comfort happened. First round was about 60s on the bike and that was a fight, mostly due to poor warm up, second and third round were about 90s, wanted about 2 minutes and probably could’ve achieved that on set 2, but didn’t want to disrupt class. But this sucked, but I thoroughly enjoyed getting my heart rate elevated. The c&j were ok, if I didn’t receive the bar in a high front rack position than it hurt, but not enough to create any fear.
I was really excited for this piece and looking forward to the challenge but due to class didn’t feel like I got to give it my truest effort.
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Mini band scap stability series (https://www.instagram.com/p/BWTOZSShTLH/)
Holy scap and trap burn