Tuesday Power - Upper (Gen2)

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

Block 1 (4 Sets)

  1. Bench Press 1080 @0.8m/s x7-8 Reps

  2. Push Up Band Cross-Crawl Accelerated x3 Reps ea

  3. Inverted Row Cross-Crawl x3 Rpes ea

  4. Row 2 Banded NXCIT AFSM x40-44 Reps

  5. External Rotation DB Band Cocontraction x24-27 Reps ea

  6. Shock Bench Jammer Contra-Lateral x4 Reps ea 

  7. Rotational Shot Toss Med Ball Single Arm x3 Reps ea

  8. Rear Delt DB Quadruped Ipsi-Lateral Cocontraction x19-22 Reps ea

  9. Horizontal Band Pull Contra-Lateral Single Arm x3 Reps ea

  10. Spring Ankle High Heel (3-Way Foot) x7sec ea 

Block 2 (3 Sets)

  1. Bench Press 1080 2-Board Underhand Close-Grip @0.8m/s x9-10 Reps

  2. Downward Rotational Shot Toss Med Ball Single Arm x3 Reps ea

  3. Chin Up Band Bottom 1/2 Oscillatory x12-14 Reps

  4. Slam Med Ball Right Foot Staggered Overhead x3 Reps 

  5. Shoulder Press Landmine 2 Banded Contra-Lateral AFSM x9-12 Reps ea

  6. Shot Toss Overhead x3 Reps ea

  7. Overhead Delt DB Quadruped Ipsi-Lateral Cocontraction x18-21 Reps ea

  8. Diagonal Band Pull Contra-Lateral Single Arm x3 Reps ea

  9. Reverse Cuban External Rotation DB Ipsi-lateral Cocontraction  x30-33 Reps ea

 

Block 3 (3 Sets)

  1. Dips Band Bottom 1/2 Oscillatory x12-14 Reps ea

  2. Lat Pulldown Banded Single Arm Ipsi-Lateral Disadvantageous Oscillatory x9-12 Reps ea

  3. Slam Med Ball Left Foot Staggered Overhead x3 Reps

  4. Bicep Curl Rope Cable Banded x13-16 Reps

  5. Shrugs DB x10-13 Reps

  6. Split Lunge Plate Side Banded Ipsi-Lateral x12 Reps ea

  7. Gripper Overhand x27-30 Reps

  8. Speed Pulse (3-Way Foot) x18-21 Reps ea