HSPU Program Session 46

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 3-4 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 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
Feels pretty like the Monday workout.  Minor shoulder irritation when my technique was a little off but otherwise the shoulder held up fine even with conscious effort to load my upper body as much as possible at the bottom of the Inverted Press, with the top of my head as far ahead of my hands as possible and as far below the level of my hands as possible.