Had a killer workout this morning. My crosses are getting consistently flat, and my malteses are getting better and more consistent.
I did a 2 minute strength set on a ring machine (rings attatched through a pulley to a spotting belt, so you only have to lift half your weight): 30 seconds in a victorian, 30 seconds in a cross, 30 seconds in a maltese, and 30 seconds in an inverted cross. It felt great, my shoulders were dead by the end of it all.
Then, after a lunch break, went through most of my usual workout; 360 pulls, rotator cuff pulls, dips, inverted rowers, splits (left leg split is getting closer and closer to flat), pike and pancake stretches, and various shoulder stretches.