Shoulder extension protocol
Big positive improvements today. Have also been implementing a banded press w/iso hold overhead 10sec negative, and iso hold in rack for 5 reps x 3 sets
Feeling light years better.
Bottom support hold for about 5-8 seconds – pain on first attempt, tried one more time and I was super weak but I could hold it with no pain
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A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec
4 reps across might be ready to add load next week
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
These have been feeling better, but as the volume increases with the sets it gets a little irritated.
B1 – 1-arm DB arnold press from straight leg seated x 6-8/side
15-20-25×2 – this was huge improvement – if movement pattern got a little off I could feel it but for the most part feeling so much improved –
B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 4 sets
50-60-70×2
C1 – 1-arm landmine press with elbow ‘wide’ (flared to at least 45 degrees) x 6-8/side, push into scap elevation/upwards rotation at the top
1st rep hurt on almost all sets, but got better as the reps increased.
Loading – 15 – 20 – 25 – 30
C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 4 sets
good
D – Mini band scap stability series
good
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4 rounds not for time
1-arm tough farmer carry 75ft/side
Bear hug carry tough 150ft
Prowler push tough load 150ft
Used my handles today and that made this so much more valuable – great stuff