Shoulder extension protocol
+
For time
30 sandbag ground over shoulder @ 150lbs
(rest 10 min)
5:42
(was at 15 reps @ 2:31 – tried to push a little harder and wanted to have a faster second half.)
Couple of things I noticed, and it was hard to find that sweet spot, the effort and energy to 1-time, When I lapped it, felt easy but almost used to much power to clean it for that.
For time
21-15-9 row cals
50 Du’s/round
3:54
No pain in dubz, thats good news and all unbroken.
Set of 21 cals – goal was to stay above 1600 cal/hr and think I was in 1700-1800 most of the time
Think it was 1700 and some 1600 for the 15’s, and 9’s I don’t really remember
+
Hip flow x 5-6 min continuous movement
done
+
Box breathing from supine x 6-8 min, 3142 tempo
done