HSPU Program Session 53

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

Practice
Pair 1
Inverted Press on Parallettes w/ feet 2 steps up  and 4-sec. negative - 3 sets of 3-4 reps. - Quality: Rough, Ease: Solid
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, drop set after the Tuck Front Lever Rows -  Quality: Rough, Ease: Solid

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
Tried Inverted Press with feet one step up, then practiced it with feet 2 steps up.  Parallettes of course were on the stair landing.  I haven't been able to practice pushing the scapula towards the floor at the top of the movement until now, because when my feet were on the floor, that range of motion was not available to me, due to the P-Barz elevating my hands.  So that's one thing to work on as I adjust to the elevated feet position.

For the Arc Rows, I need to work on keeping the shoulders down  at the top of the movement, and not allowing the scapula to rise when I push down on the rings to begin the eccentric movement.