HSPU Program Sessions 73-75

 My body seems to be responding well to increasing the number of sets per exercise to 4 and making Wednesday my "bonus" session for the exercises that I am weakest at.

16kg KB military press - Max reps increased from 4 to 6

Pullups with pinkies out at top for external rotator emphasis - Max reps increased from 4 to 6

Incline pushups on rings - Max reps increased from 6 to 8

Tuck Front Lever Rows - The one exercise in which I saw no improvement, but this might be due to doing more work with pull ups with pinkies turned out.

Lower body performance is about the same.

HSPU Program Session 72

Prepare
Set up rings.

Practice
Pair 1
16kg Kettlebell Military Press - 4 sets of 4-6 reps. - Quality: Smooth, Ease: Solid
Pullup on Rings w/ 4-6 sec. negative - 4 sets of 4-6 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 6-7 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 4 sets of 6 reps - Quality: Smooth, Ease: Solid
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 Light mini-band spread through the afternoon.

Ponder
I was too distracted to log my sessions 70 and 71.  Bumping up the volume for all exercises to 4 sets each seems to have boosted my performance a bit, as measured by max number of reps, except in the Tuck Front Lever Row, which was probably reduced by doing more reps per set of pullups.  This tells me that even though the pullup is a vertical pulling exercise, and the tuck front lever row is a horizontal one, there are enough muscle groups used in both exercises that doing a lot of work in one exercise will probably reduce work capacity in the other when done in the same workout.

Today's Music Discoveries

https://metalinjection.net/lists/6-indigenous-metal-bands-you-need-to-know-about

https://shoegazepilipinas.bandcamp.com/album/alunig-a-shoegaze-pilipinas-compilation-volume-1 

https://shoegazepilipinas.bandcamp.com/album/alimb-kad-a-shoegaze-pilipinas-compilation-volume-2?fbclid=IwAR2jIh-E9Z0I15cej1gSUP943lXzq8UyUj5wsgTcIpFHFj_9YXx5KK9B1ak

HSPU Program Session 69

Prepare
Set up rings. 

Practice
Pair 1
16kg Kettlebell Military Press - 4 sets of 4 reps. - Quality: Smooth, Ease: Solid
Pullup on Rings w/ 4-6 sec. negative - 4 sets of 4 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 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 4 sets of 6-77 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets

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

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

Ponder
Went ahead and replaced the Inverted Press with the 16kg kettlebell press.  I'll figure out over time when I will switch back to the HSPU progression.  I bumped up the volume for all exercises to 4 sets each.  Will see how this works out.  

Some interesting finds:
Cool hacks we never knew about the human body

Took a couple of kettlebell workshops with Mike Mahler a while back. I have not trained with David Weck, but I thought it was an interesting interview:

HSPU Program Session 67

Prepare
Set up rings

Practice
Pair 1
Incline Pushup on Rings w/ 4-sec. negative - 4 sets of 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 4 sets of 7 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets

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

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

Ponder
Found out I would have a morning meeting today so I changed up my routine a bit.  I did multiple sets of 16kg kettlebell press yesterday to replace the Inverted Press as my overhead pressing exercise.   That left one antagonist pair to practice for this morning's session.

Decided to replace the Lounge Stretch for the shoulders and chest with a modified German Hang.  This was just the German Hang on the rings with feet on the floor to reduce the intensity.  I thought I did it like GMB teaches it in the lower end of the progression but it turns out I did it a little different.

HSPU Program Session 66

Prepare
Standing Knee to Chest
Front Scale w/ Hip Thrust

Practice
Antagonist Pair
Shrimp Squat (full 3 reps, then both arms in front 3 reps) - 3 sets - Quality: Smooth, Ease: Solid
Single Leg Deadlift w/ 24kg KB -  3 sets 7 reps/leg - Quality: Rough, Ease: Solid
2 min. rest between sets
4 min rest after last antagonist pair set.

Push
32kg KB 2-arm swing - 10 reps/set for 8 sets
24kg KB 1-arm swing - 10 reps/set for 1 set per side

Modified Pigeon Stretch - about 1 min.
Half Pancake Stretch - about 1 min/side
Side Split Stretch
Standing Straddle Good Morning - 10 reps with 20 sec. stretch at bottom of last rep
Brachial Hang - 2 sets of 30-60 sec.

Ponder
Getting close to the full 10 sets of 10 32kg 2-arm swings.  May try working windmills again.

HSPU Program Session 65

Prepare
Set up rings

Practice
Pair 1
Incline Pushup on Rings w/ 4-sec. negative - 3 sets of 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 3 sets of 7 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets

4 min. rest before Pair 2

Pair 2
Inverted Press on Parallettes w/ feet 1 step up  and 4-sec. negative - 3 sets of 5-6 reps. - Quality: Smooth, Ease: Solid
Pullup on Rings w/ 4-6 sec. negative - 3 sets of 4 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets

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

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

Ponder
Switched up the antagonist pairs.   In case I'm running late I can do 1 or 2 more sets of the first antagonist pair instead of waiting the 4 minutes then starting the 2nd antagonist pair that I might have to cut short.

Thinking of changing up my overhead pressing by switching to kettlebell pressing.

HSPU Program Session 64

Prepare
Set up rings

Practice
Pair 1
Inverted Press on Parallettes w/ feet 1 step up  and 4-sec. negative - 3 sets of 5-6 reps. - Quality: Smooth, Ease: Solid
Pullup on Rings w/ 4-6 sec. negative - 3 sets of 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 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 3 sets of 6-7 reps - Quality: Smooth, Ease: Solid

2 min. rest between all sets

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

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

Ponder
Shoulder continues to feel good.
For Inverted Press, I decided to focus more on the range of motion at the top of the movement, making sure to elevate the scapula, and not worry about the range of motion in the bottom of the movement. This way, I was able to get more reps and less strain on the shoulders.
 

For Pullups, I noticed that I can pull my elbows a little lower and thus pull my scapula down a little more, when I focus on pulling the pinkies to the side, and thus keeping the palms facing away. This reduced my reps but it will be worth the practice of depressing the scapula more and possibly engaging the shoulder external rotators

HSPU Program Session 63

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

Practice
Pair 1
Inverted Press on Parallettes w/ feet 1 stepsup  and 4-sec. negative - 3 sets of 4 reps. - Quality: Smooth, Ease: Challenging
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 - 4 sets of 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 4 sets of 5-6 reps - Quality: Smooth, Ease: Solid

2 min. rest between all sets

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

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

Ponder
Shoulder is feeling pretty good. If it was 80% last week, it feels more like 90% recovered as of today.  I don't mind progress in the vertical movements seeming to stall a bit as I feel its more important to work on and progress in the horizontal movements for continuing to improve shoulder stability.  So for the time being if I have time for an extra antagonist pair set or two, I'll prioritize the horizontal movements.

HSPU Program Session 62

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

Practice
Pair 1
Inverted Press on Parallettes w/ feet 1 step up  and 4-sec. negative - 3 sets of 4 reps. - Quality: Smooth, Ease: Solid
Pullup on Rings w/ 4-6 sec. negative - 3 sets of 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 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 3 sets of 6 reps - Quality: Smooth, Ease: Solid

2 min. rest between all sets

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

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

Ponder
Decided to regress in the Inverted Press from feet 2 steps up, to feet one step up.  This should make it easier for me to work on getting strong in the bottom portion of the movement, because it's clear that getting strong in the full range of the bottom movement is critical to advancement.

HSPU Program Sessions 60 and 61

 My day job is keeping me busy so I've had less time to maintain my training journal.   What I can report is the upper and lower body sessions for the first half of the week went fine.  Performance levels are about the same as last week, except this week I was able to do 10 sets of 1-arm 24kg kettlebell swings.  I'll do another session of 10 1-arm swings, then resume working on 2-arm swings with the 32kg kettlebell.

HSPU Program Session 59

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: Smooth, Ease: Challenging
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 5-66 reps - Quality: Smooth, Ease: Solid

2 min. rest between all sets

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

Play
External shoulder rotation exercises on mini-bands spread through the afternoon.  Medium band, then light band.

Ponder
Getting better about elevating the scapula at the top of the Inverted Press.  

This time I was able to take the time to do the Lounge Chari and L-Arm.  Skipping them Monday seems to have led to extra tightness in my upper back.

HSPU Program Session 58

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 -34 reps. - Quality: Smooth, Ease: Challenging
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 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 3 sets of 6 reps - Quality: Smooth, Ease: Solid

2 min. rest between all sets

Push
Brachial Hang for about 1 min.

Play
External shoulder rotation exercises on mini-bands spread through the afternoon

Ponder
Getting strong enough to do Inverted Press with greater range of motion in the bottom of the movement with my feet elevated 2 steps. I'm still forgetting to elevate the scapula at the top of the movement though.

Pullups with hands slightly wider than shoulder width, per GMB's new pullup and chinup article,  are much more comfortable on rings than on the bar.  

Thought about doing 5 rounds of the 2nd antagonist pair to get more volume on the Tuck Lever Rows, but I achieved 6 reps/set so left the volume as normal.

HSPU Program Session 57

Prepare
Mulligan shoulder rehab exercise
Back Scale to Single Leg Deadlift and Hop from the Butterfly Kick progression posted by GMB

Practice
Antagonist Pair
Shrimp Squat (both arms in front) - 4 sets 3-4 reps - Quality: Smooth, Ease: Solid
Single Leg Deadlift w/ 24kg KB -  4 sets 7 reps/leg - Quality: Rough, Ease: Solid
2 min. rest between sets

4 min rest after last antagonist pair set.

Push
24kg KB 1-arm swing - 10 reps/set for 3 sets per side
32kg KB 2-arm swing - 10 reps/set for 4 sets

Standing Straddle Good Morning - 10 reps with 10 sec. stretch at bottom of last rep
Jefferson Curl with 5 lb. rice bag - 10 reps with 20 sec. stretch at bottom of last rep
Modified Pigeon Stretch - about 1 min.
Half Pancake Stretch - about 1 min/side
Brachial Hang - 2 sets of 30-60 sec.

Ponder
Shoulder felt good during the 1-arm KB swings.  

HSPU Program Session 56

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: Challenging
Pullup on Door Pullup Bar w/ 4-sec. negative - 3 sets of 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 4-5 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 -  3 sets of 3 reps - 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 exercises on mini-bands spread through the afternoon - first on medium band, then on light band.

Another Brachial Hang for about 1 min. before dinner

Ponder
I decided to try pullups with a slightly wider than shoulder width grip after seeing this:

View this post on Instagram

Chin Ups and Pull Ups - Do you ever feel like your pull ups and/or chin ups never get any easier no matter how much you work on them? - If you are using compensation strategies to do them, this might be why you are not seeing much progress. - Try these tips demonstrated by #gmbtrainer JJ @primalphysicaltherapy to help you get the most out of your chins and pulls, and help you train the kind of strength that fosters comfort and ease with pulling strategies: - Chins vs Pulls: The Chin Up position starts with hands shoulder width apart, palms facing toward you. Pull with the shoulder blades first, trying not to arch your back. Instead, try to hold a “hollow body” position. Next, pull with the arms, focusing on pinching your elbows together towards midline all the way until they graze your rib cage. This encourages scapular activation throughout the range and ties everything into your spine and core. - The Pull Up position starts with hands wider than shoulder width, palms facing away from you. Again, pull with shoulder blades first, being conscious of your spinal position (aiming for hollow body). This time, keep elbows flared outward (rather than squeezing to midline), and pull elbows to your sides until they touch the outside of your lower ribs. - If these moves are just not happening for you, try regressing them: Start with holding hollow body in a hang, and just training the shoulder blades to pull your body up keeping straight arms. The next progression would be do jump to the top position, hold it while keeping the position cues, then slowly lower down with proper muscular engagement. - . . . . . #physicalautonomy #pullups #chinups #regresstoprogress #scapularstrength #scapularstability #shoulder #back #core #hollowbody #gmbfitness #fitness #bodyweightexercise #abs #fitnesstips

A post shared by GMB Fitness (@gmbfitness) on Sep 16, 2020 at 7:58am PDT

Pullups on a bar still feel uncomfortable for my shoulder, despite the improvement in how my shoulder feels.  Next time, I'll try them with rings set to a similar distance.  In theory, this movement should be working my shoulder external rotators more than when I was practicing the pullups with hands at shoulder width or narrower.

For next upper body session, I'll do at least one more antagonist pair set of ring pushups and tuck front lever rows instead of doing the drop set with Arc Rows, if time allows

Kalinga Music

 Years ago, I played guitar and percussion with a dance troupe showcasing dance and music from the Philippines, organized into four cultural categories.  The dances of the Kalinga people were part of the "Mountain Tribe" category.

It's interesting to see real and hear Kalinga music and dance performed by actual Kalinga.

HSPU Program Session 55

Prepare
Mulligan shoulder rehab exercise
Standing Knee to Chest
Front Scale w/ Hip Thrust

Practice
Antagonist Pair
Shrimp Squat (both arms in front) - 4 sets 4-5 reps - Quality: Smooth, Ease: Solid
Single Leg Deadlift w/ 24kg KB -  4 sets 6 reps/leg - Quality: Rough, Ease: Solid
2 min. rest between sets

4 min rest after last antagonist pair set.

Push
24kg KB 1-arm swing - 10 reps/set for 1 set per side
32kg KB 2-arm swing - 10 reps/set for 4 sets
24kg KB 1-arm swing - 10 reps/set for 1 set per side
24kg KB 2-arm swing - 10 reps/set for 2 sets

Standing Straddle Good Morning - 10 reps with 20 sec. stretch at bottom of last rep
Jefferson Curl - 10 reps with 20 sec. stretch at bottom of last rep
Modified Pigeon Stretch - about 1 min.
Half Pancake Stretch - about 1 min/side
Brachial Hang - 2 sets of 30-60 sec.

Ponder
I was thinking of going for 5 sets for each exercise in the antagonist pair but my legs were starting to feel done after the 4th set. I started the swing portion of the workout with 1 set of 1-arm swings for each arm, since it's been months since I've practiced this movement, before working through the 2-arm swings with the 32kg KB.  

I still have a ways to go before I take on the straddle variation of either the Bent-Arm Stand - as part of the GMB HSPU program - or the Front Lever.  However, I realized I should work some more on improving my hamstring flexibility for the straddle, and not just rely on the Single Leg Deadlift and KB Swing to improve hamstring mobility.  Thus, I added the Standing Straddle Good Morning from the video below and may also add band-assisted stretching, which is also shown in the video:

HSPU Program Session 54

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 4 reps. - Quality: Rough, Ease: Challenging
Pullup on Rings w/ 4-6 sec. negative - 3 sets of 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 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 4 sec. negative - 3 sets of 4-5 reps - Quality: Smooth, Ease: Solid
Arc Rows w/ Accommodating Resistance on Rings, drop set after the Tuck Front Lever Rows -  3 sets of 3 reps - 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 exercises on mini-bands spread through the afternoon

Another Brachial Hang for about 1 min. before dinner

Ponder
It may be a while before I will be able to perform the Inverted Press with a full range of motion, with my feet elevated 2 steps.  I'm not strong enough yet to lower the top of my head to greater depth than my hands.  I'm also forgetting to elevate the scapula at the top of the movement.  I'll work on increasing the depth of my head on the bottom and elevating the scapula at the top.  Later, I'll work on getting my hips closer to "stacking" over my shoulders, as much as my flexibility will allow.

I'm still working on finding the groove for the Arc Rows.

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.

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.