Shoulder extension protocol with additions
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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
B – Parallette shoot throughs x 3/direction x 4 sets
C – Rope pullups x 6 (switch top hand after 3), rest 2 min x 3 sets
this was about the perfect dose for today. Rep 5&6 on set 3 were pretty tough, didn’t really make a mental note of which hand I did first so no details on it from the top hand.
These are good but I wish that didn’t feel so tough on the hands
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18 unbroken C2B pullups for quality, rest 150 sec
18 unbroken kipping HSPU for quality, rest 150 sec x 3-4 sets
The first set felt better than any of last weeks. I have felt so much value in these c2b progressions. Second set wasn’t as solid but I dialed it back in for #3. Was good through about 13/14 on the last set, did rest a little longer before set 3-4 because I wanted to keep building this volume here.
Hspu felt good this week
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D1 – DB zottman curls x 6-8, light load, rest 1 min
20’s
D2 – Commando rows x 6/side, rest 1 min x 5 sets
50’s
E – Mini band scap stability series
done