HSPU Program Session 6

Prepare
Wrist prep from the Handstand tutorial
A-Frame Shrug to improve awareness of scapula mobility in Inverted Press
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 w/feet elevated on chair -20 second set - Quality: Smooth, Ease: Solid
Shrimp Squat (Stall Step to Lunge) - 20 second set - Quality: Smooth, 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: Sold

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
Either my form in the Inverted Press is getting better or my shoulder stability is improving - in either case no acute pain in my shoulder from being careless with elbow flare.

Increased confidence in my shoulder stability leads to lowering my head all the way to the floor for solid, but safe contact.

Getting better at pressing scapula towards floor at the top of Inverted Press, and pulling it towards hip and retracting scapula when going down, before beginning to bend the elbows.

Reverse Row Sit Back with elevated feet wasn't too hard but I realized I've been lazy about pulling my chest to meet the height of the rings before sitting back for the sit back phase of the movement.  I'll keep working at this level for  a while.

Shrimp Squat was unexpectedly easy so will do one more session at this step of the progression, then maybe progress to the next step, which is the Half Shrimp Squat, in which we work to keep the rear knee back a good distance, and also work to bring the rear heel closer to the butt.  Upon review of the Half Shrimp Squat variation in Integral Strength, Ryan has Daniel pulling his rear knee far enough to the back so that his rear thigh almost forms a straight line with his torso.