HSPU Program Session 44

Prepare
Set up rings
Mulligan exercise for shoulder rehab
Elbow circles 30s/direction
Wrist circles 30s/direction
Cat Stretches 60s

Practice
Pair 1
Inverted Press on Parallettes w/ 4-sec. negative - 3 sets of 6 reps. - Quality: Smooth, Ease: Smooth
Pullup on Rings w/ 4-6 sec. negative - 3 sets of 3 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/ 4 sec. negative -  3 sets of 3-4 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets

Push
P1 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
Set the P-Barz about the distance my shoulders would be with fully protracted scapula, thus slightly narrower than normal shoulder width apart.  It's a good distance for my needs - I can train productively in the HSPU progression with less worries about the shoulder slipping out due to an error in my technique.  I thought I did a good though of preventing elbow flare today.  I'll continue working at this level in the HSPU progression until I can do about 8 reps with high Quality and Ease scores.

For pullups, I set the rings to about shoulder width or slightly narrower.  Tried focusing on keeping scapula engaged and not allowing the shoulders to rise except at the finish of the set.

For pushups, my form still needs work but I think I've progressed towards finding a good groove.  Where I still need to improve is coordinating the turn of the rings with lowering down and scapular control so that the shoulder doesn't start feeling irritated.

Tuck front lever row is status quo except I noticed my shoulder clicking more, but no pain at least.

The shoulder is feeling sore but I think it's from today's workout and pushing the reps in the Inverted Press to 6, especially the last set.

While I intend to stick to the main 4 exercise families for my upper-body training days, I looked a bit for more ideas for using the mini-bands to rehab my shoulders and found the below.  I'll stick to the 2-hand external rotation and No Money exercises for now but consider trying the others later for extra shoulder bulletproofing.

And finally there's a routine posted by Mindful Mover on working towards a first chinup here