HSPU Program Session 43

Prepare
Set up rings
Mulligan exercise for shoulder rehab

Practice
Pair 1
Inverted Press on Parallettes w/ 4-sec. negative - 3 sets of 4 reps. - Quality: Smooth, Ease: Smooth
Pullup on Rings w/ 4-sec. negative - 3 sets of 4 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 3-5 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative -  4 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets

Push
Inverted Press on Parallettes w/ 4-sec. negative - 2 sets of 4 reps. - Quality: Smooth, Ease: Smooth
4 min. rest  between sets

Rings One Cooldown
Brachial Hang for about 1 min.

Play
External shoulder rotation and No Money exercises on mini-bands spread through the afternoon

Another Brachial Hang for about 1 min. before dinner

Ponder
Had some extra time, so I added the two extra sets of Inverted Press to get in the extra practice.  This time I set up the P-Barz slightly within shoulder width.  This seemed facilitate keeping elbows closer to the ribs and thus reducing the likelihood of shoulder discomfort.

Rest of the work out was par for course but generally felt better than the Monday session.