HSPU Program Session 4

Prepare
Wrist prep from the Handstand tutorial
Bent Arm Chest Stretch (GMB Mobility version)

Practice
HSPU Main circuit A-Frame Inverted Press - 20 second set - Quality: Smooth, Ease: Solid
Reverse Row Sit Back on rings -  20 second set - Quality: Snappy, Ease: Relaxed
Shrimp Squat (Step-back lunge) - 20 second set - Quality: Snappy, Ease: Relaxed
5 rounds with 2-3 minutes of rest in between rounds

Push
2 reps of Inverted Press with knees on stairs. Quality: Smooth, Ease: Challenging

Bent-Arm Bear - 20 second set for 3 sets w/ 1 min. rest between sets.  Quality: Smooth, Ease: Solid

Finish with GMB Shoulder Mobility

Ponder
GMB Lead Trainer Rose kindly responded to my question about programming the Push section for my HSPU program, recommending Bent-Arm Bear, since it's a bit closer in the progression than the Knee Pushup.

My slightly unstable left shoulder continues to be a useful training tool, in that it lets me know quickly and painfully if I fail to keep my elbows in while executing any inverted press or Bent-Arm Bear.  As long as I keep the elbows in, there's no pain.

Based on the self-assessments, it's time to progress on Reverse Row Sit Back and Shrimp Squat.  Next variation for the former is elevating the feet on a chair.  For the Shrimp Squat the next variation is the Stall Step.

Stumbled upon this old thread on Front Lever training:
https://www.reddit.com/r/bodyweightfitness/comments/2bl5on/technique_thursday_front_lever/