Joshua Naterman's video: One arm chins Handstand push ups front lever rows 12 August 2011 workout

Well, the description at the start of the video pretty much says it all. I did 8 rounds total, and I actually did 2 handstand push ups for the first 3 rounds but just 1 for the last 5. I did 2-3 pinkie assisted OAC each round on each arm, and I actually just did 5-7 yewkis in an extended flat tuck for the last 7 rounds. I liked how these felt more than the FL rows, multiplane pulls are always the best if you can do them properly! It's very important to pull from the lats and not from the shoulders when doing OAC and pulls in general. Your lats and your traps will work in synergy, meaning that they add to each other so if you are focusing on the lats it actually becomes EASIER to engage your mid and lower traps, which is what you want to focus on. They are the most important muscles in the back, along with the rhomboids which are directly underneath the traps and impossible to work separately anyways. These muscles (traps and rhomboids) provide a huge amount of scapular stability and combined with serratus anterior they are the foundation of upper body strength.