Thursday Power - Upper (Gen2)

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

Block 1 (3 Sets)

  1. Incline Bench Press 1080  @ .65m/s x 5-7 Reps

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

  3. Low Cable Row Band Single Arm Ipsi-Lateral Disadvantageous Oscillatory x9-12 Reps ea

  4. Slam Med Ball Left Foot Staggered Overhead x3 Reps 

  5. Cuban External Rotation DB Band Ipsi-Lateral Rebound x13-16 Reps ea 

  6. Bench Throw Reverse Band x4 Reps 

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

  8. Rear Delt DB Quadruped Ipsi-Lateral Rebound x15-18 Reps ea

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

  10. Spring Ankle High Heel(3-Way Foot) x5sec ea 

Block 2 (3 Sets) 

  1. Incline Bench Press 1080 2-Board Underhand Close-Grip @.65m/s x 6-8 Reps ea

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

  3. Lat Pulldown Banded Single Arm Ipsi-Lateral Disadvantageous Oscillatory x6-8 Reps ea

  4. Slam Med Ball Right Foot Staggered Overhead x3 Reps  

  5. Shoulder Press Landmine 2 Banded Contra-Lateral AFSM x8-10 Reps ea

  6. Shot Toss Overhead x3 Reps ea

  7. Overhead Delt DB Quadruped Ipsi-Lateral Rebound x13-16 Reps ea

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

  9. Reverse Cuban External Rotation DB Ipsi-lateral Rebound x15-18 Reps ea 

Block 3 (3 Sets) 

  1. Tricep Extension Cable Band Overhead Staggered x5-7 Reps

  2. Row ½ Kneeling  1080 Ipsi-Lateral Oscillatory x10-13 Reps ea

  3. Shock Row Jammer Ipsi-Lateral x4 Reps ea

  4. Shrugs DB Staggered x8-10 Reps 

  5. Curl EZ Bar ½ Range Oscillatory x7-9 Reps 

  6. Gripper Underhand x14-16 Reps

  7. Speed Pulse (3-Way Foot) x12-15 Reps ea