Prepare
Tall Kneeling Arm Raise
Tall Kneeling Arm Raise to Side
Quadruped Shoulder Circles
Practice
HSPU Main circuit
A-Frame Inverted Press - 20 second set - Quality: Smooth, Ease: Solid
Reverse Row - 20 second set - Quality: Rough, Ease: Challenging
5 rounds with 2-3 minutes of rest in between rounds
Push
Push circuit
Bent-Arm Bear - 20 second set. Quality: Smooth, Ease: Solid
Reverse Row Sit Back - 20 second set. Quality: Smooth, Ease: Solid
3 rounds with 1 minute of rest in between rounds
1 min. Waiter Walk w/ 16kg KB
GMB Hip Strength & Mobility Routine
Half Pancake
Brachial Hang for about 1min.
Ponder
Still feeling the damage in my shoulder from last week's MindfulMover influenced experiment - that's all on me, not anyone else as I was the one who decided to take the risk. However I was very encouraged by being able to resume practice of the A-Frame Inverted Press without moving into pain, as long as I kept the elbows from flaring out.
I did feel some discomfort in the rowing exercises until I discovered I could eliminate the shoulder discomfort by having my thumbs facing each other in the bottom position of the rowing motion, and twisting the rings to a neutral grip as I row myself up.
Exercises I forgot to do as part of Prepare:
Handstand Wrist Prep routine
A-Frame Shrug
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