Shoulder extension protocol with additions
+
A – Dead hang to inverted to tucked ring tick tocks x 2-3/direction x 6 sets for quality, rest as needed
2’s
B – Parallette shoot throughs x 3/direction x 4 sets (try to get some more challenge here by holding L-sits and tucked planches at end range as able)
done
+
21 unbroken C2B pullups for quality, rest 180 sec
21 unbroken kipping HSPU for quality, rest 180 sec x 3 sets
Didn’t feel any breakdown in c2b until rep 16 in last set – kipped a little more aggressively in that last set. HSPU were on point today, about the same rep range in c2b felt like I had to grind a little more….
I have increased my fat intake in the am, and Monday’s I have been hitting this earlier than my other sessions. Today – i got that yucky lactate feeling – I’m assuming it’s more because I had slower digesting food and it will still sitting in my stomach. Thats the only thing I can think of
+
C – Rope pullups x 8 (switch top hand after 4), rest 2 min x 3 sets
3 sets @ 8 reps was a lot tougher than last week
D1 – (KB pitchers curl + bottoms up OH press) * 6/arm, rest 1 min
20 across
D2 – Landmine meadows row with controlled eccentric x 6/arm, rest 1 min x 4 sets
+45 across
E – Mini band scap stability series
done