In these cases I just stand back and take a broad look at the workout and don't sweat the details. So today I want to build volume. Sunday's workout worked the 'pull up' plane, as did some of the rope work yesterday (in my climbing/finger workout). So no need to work that plane today.
That leave as big, basic move (deadlift for today) and then some basic gymnastic moves to work the shoulder (times and variations of planches and levers will be auto regulated). Rests between deadlifts will be 3 minutes (an be preceded by a few warm ups sets). The rest of the sets will have 30s-60s rests.
Warm Up (5 mins)
Main (30 mins)
1. Deadlift (5x105kg, 6x94kg)
2. Wall Walk/Back Bridge (4, 15s, 15s)
3. Advanced Frog Planche (20s, 20s, 20s)
4. Tuck Lever (20s, 20s, 20s)
5. 4-Way Rotator Cuff Work (1x15 each way)
I finished off with some instinct-limited supplementaries (one set):
- Pillar-Split Jumps
- Single Leg Extensions
- Single Leg Press