HSPU Program Session 52

Prepare
Set up rings
Mulligan exercise for shoulder rehab
GMB Handstand Wrist prep routine

Practice
Pair 1
Inverted Press on Parallettes w/ 4-sec. negative - 3 sets of 8 reps. - Quality: Smooth, Ease: Relaxed
Pullup on Rings w/ 4-6 sec. negative - 3 sets of 5-6 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 5-6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 3 sets of 4 reps - Quality: Smooth, Ease: Solid
Arc Rows w/ Accommodating Resistance on Rings, superset with the Tuck Front Lever Rows

2 min. rest between all sets

Push
Arm Lounge stretch
L-Arm stretch
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
Inverted Press feeling pretty easy now, even with allowing the feet float off the ground at the bottom of the rep.  Will try progressing to feet up one step on the stair landing, next session.

I didn't record Quality or Ease scores for the Arc Rows because this was only my second try at this exercise and I didn't start finding the groove for this movement until the last set.  I've been working at the 4-rep range for Tuck Front Lever Rows for several weeks now, so I think super-setting the Arc Rows will help me progress in Front Lever Rows and increase my gains in upper back strength for better shoulder stability.

I wasn't able to do as many reps of external shoulder rotation on the light mini-band as usual.  I think it's because of the work that the rotator cuff got during the Arc Row practice.