Prepare
Set up rings
GMB Wrist prep for handstand
Mulligan exercise for shoulder rehab
Practice
Pair 1
Inverted Press on floor w/ 4-sec. negative - 3 sets of 3 reps. - Quality: Smooth, Ease: Challenging
Pullup on Rings w/ 4-sec. negative - 3 sets of 4-5 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets
4 min. rest before Pair 2
Pair 2
Incline Pushup on Rings w/ 4-sec. negative - 3 sets of 5 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 6-8 sec. negative - 3 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets
Ponder
It was a bit discouraging to find no improvement in strength in the Inverted Press. Just a couple of weeks ago I was able to do 6 reps on the P-Barz, on the floor. But I have to acknowledge that I've been switching between rings, parallettes, and hands on floor for this exercise. The problem with my P-Barz is they are high enough that I cannot do a shrug at the top of the movement to get the full range of motion. I just can't push my butt high enough into the air, even when I get on my toes. On the other hand, working with the P-Barz gives me better range of motion on the bottom part of the movement since my head can sink lower than my hands. I think this is a good tradeoff for me.
I did 2-3 more sets of Inverted Press on the P-Barz on the floor. Each set was immediately followed a a set of rotator cuff external rotation exercises and a set of No Money exercises, both on mini-bands. I understand there is a risk of overtraining by doing the extra Inverted Press sets but I felt like I needed the extra practice to get back on track.
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