(add this to your shoulder extension protocol now that we are building more range/confidence…)
Table top plank press ups x 5 reps with 5 sec pause at top of each
Banded bird dogs x 5/side with 2 sec pause at extension each rep
3 times through
This was perfect – changed hand positions on the plank press ups frequently
+
Seated shoulder extension stretch with hands as close together behind back as possible – 4 sets of 10 sec, rest 1:50 (ensure you go through calm/controlled breathing cycles when at a comfortable end range to keep nervous system quiet and relaxed)
This felt pretty good
+
A – Find a tough set of PC/PJ x 5 TNG reps, new attempt every 3 min
155-170-185-205
The major limiter I felt here at my last couple of sets was my eccentric control. Cleans felt pretty good, but controlling transitions eccentrically was the only reason I didn’t make a jump after 205
B1 – DB bench press x 6-8 reps @ 31X1 tempo, rest 1 min (same, just more volume exposure here, adjust angle as needed)
35-40-45-50
Still a little of the same discomfort but today I decided to go through those ROMs with a little bit more of a grinding mentality, especially in the isometrics
B2 – Band resisted DB rows x 6-8/side, rest 1 min x 4 sets
70
+
Row 10 sec HARD, 1 min slow strokes x 5
1:20/1:21 was avg. got to 1:19 twice and that was my goal to get it there every time
+
AB 10 sec HARD, 1 min slow spin x 5
1421-1352-147?-1327-1421