Thursday Reactive Strength - Upper (Gen2)

RPR - Brain Calibration - GOAT Drill x2

Block 1 (3 Sets)

  1. Incline Bench Press 1080 Bottom ½ Staggered @0.4 m/s x5sec 

  2. Push Up Band Cross-Crawl Accelerated x4 Reps ea

  3. Low Cable Row Band Single Arm Disadvantageous Ipsi-Lateral Oscillatory x5sec ea

  4. Slam Med Ball Right Foot Staggered Overhead x3 Reps

  5. Cuban External Rotation Band Ipsi-Lateral Rebound x5sec 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 x5sec ea

  9. Horizontal Band Pull Conta-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 Bottom 1/2 @0.4 m/s x5sec

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

  3. Lat Pulldown Banded Single Arm Oscillatory Disadvantages Ipsi-Lateral x5sec ea

  4. Slam Med Ball Left Foot Staggered Overhead x3 Reps  

  5. Shoulder Press DB Disadvantages Staggered Oscillatory x5sec 

  6. Shot Toss Overhead x3 Reps ea

  7. Overhead Delt DB Quadruped Ipsi-Lateral Rebound x5sec ea

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

  9. Reverse Cuban External Rotation DB Ipsi-lateral Rebound x7sec ea 

Block 3 (3 Sets)

  1. Dips Bottom ½ Oscillatory x5sec

  2. Row ½ Kneeling  1080 Ipsi-Lateral Oscillatory x5sec ea

  3. Shock Row Jammer Ipsi-Lateral x4 Reps ea

  4. Shrugs DB Staggered x5sec

  5. Curl EZ Bar ½ Range Oscillatory x5sec

  6. Gripper Underhand x5sec

  7. Speed Pulse (3-Way Foot) x5sec ea