HSPU Program Session 9

Prepare
Standing Knee-to-chest
Single Leg Deadlift
Kneeling Arm Raise
Kneeling Side-to-Side Arm Raise
Wrist prep from the Handstand tutorial
A-Frame Shrug to improve awareness of scapula mobility in Inverted Press

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: Solid
5 rounds with 2-3 minutes of rest in between rounds

Push
2 reps of Inverted Press with knees on stair landing. 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 Bridge Hold, couple of attempts at Ido Portal style Bridge Slide, some GMB Shoulder Mobility.

Ponder
Didn't get a lot of sleep so my performance dropped a bit compared to last Friday's session.

Decided to switch the pull portion of the main circuit from Reverse Row Sit Back to Reverse Row.  The process of dropping the feet from the chair for the Sit Back, then raising them back to the chair to lower down for the next rep seems to add unnecessary complexity to the movement.  I think just doing Reverse Rows would be more productive for the goal of improving shoulder girdle pulling strength for overall shoulder health.

I suspect the Inverted Press with knees on stair landing feels easy because the height of the landing combined with the height of the hips in this kneeling position is about the same as the height of the hips in the A-Frame with feet on the floor.  To make this exercise more of a Push exercise, I think I'm going to have to work with my feet on the landing and use the legs to raise the height up the hips more.