HSPU Program Session 17

Prepare
Handstand Wrist Prep

Practice
HSPU Main circuit 
A-Frame Inverted Press - 20 second set - Quality: Smooth, Ease: Solid
Modified Arch Pullup - 20 second set - Quality: Rough, Ease: Challenging
3 rounds with 2-3 minutes of rest in between rounds

Push
A-Frame Inverted Press up on toes to maximize load on hands. Quality: Smooth, Ease: Solid

Push circuit
Bent-Arm Bear - 20 second set for 3 sets w/ 1 min. rest between sets. Quality: Smooth, Ease: Solid
Arch Pullup or Reverse Row - 20 second set. Quality: Rough, Ease: Challenging
3 rounds with 1 minute of rest in between rounds

Attempted shoulder stretches on rings, L-Arm,  Tall Kneeling Arm Raise to Side, Clasped Hand Extension, Modified Pigeon, Half Pancake, and Brachial Hang (posterior pelvic tilt)

Play
Backward and Forward Roll to loosen up upper back and practicing the rolls

Ponder
In recent years, I've aggravated my shoulder by attempting pulling exercises that were too much for the shoulder, too soon, which was what led me to abandon training for Front/Back Lever, HSPU, etc. in favor of Simple & Sinister with kettlebells in the first place..  While I like MindfulMover's idea of practicing a modified version of the Arch Pullup to improve mobility for the Bridge, I don't think I have the necessary tendon strength to practice any version of the Arch Pullup without risk of aggravating the shoulder yet again.   I think Reverse Row with feet on chair is the right fit for me at this time as a main upper back pulling exercise.  So, I'll go back to just practicing the Bridge directly with holds for time.  What I'll try next time I practice the Bridge is elevating the scapula to increase my upper back range of motion.

My shoulders were still extra sore from the Monday session.  I don't know if the Pike Pull Through and Hanging Leg Raise from yesterday's session further contributed to the shoulder soreness.  I felt my left arm pull out of its shoulder socket a bit more than usual when I was practicing rolls to that side.  There doesn't seem to be lingering pain.  There's some acute soreness for certain motions but the feeling is the same for both shoulders.

If my shoulders still feel sore tomorrow, I'll probably just work on shrimp squat, one-leg Romanian deadlift, and the leg lift out of shoulder bridge from the Elements Core Conditioning routine.