HSPU Program Session 78

Prepare
Set up rings.

Practice
Pair 1
16kg Kettlebell Military Press - 4 sets of 5-6 reps. - Quality: Smooth, Ease: Solid
Pullup on Rings w/ 4-6 sec. negative - 4 sets of 7 reps - Quality: Smooth, Ease: Solid
1:30  rest between all sets

4 min. rest before Pair 2

Pair 2
Incline Pushup on Rings w/ 4-sec. negative - 4 sets of 7-8 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Row (AR) on Rings w/ 4 sec. negative - 4 sets of 6 reps - Quality: Rough, Ease: Challenging
2 min. rest between all sets

Push
L-Arm Stretch
German Hang Stretch
Brachial Hang for about 1 min.

Play
External shoulder rotation exercises on Medium mini-band spread through the afternoon.

Ponder
Getting stronger in all the exercises.  Progressed in the Front Lever to transitioning from Tuck to Advanced Tuck position, practicing under Accommodating Resistance (AR) - Tuck position for concentric movement and Advanced Tuck position for eccentric.