Tuesday Base Alt Speed - Upper (Gen3)

 

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

 

Block 1 (4 Sets)

  1. Bench Press 1080 NXCIT @1.15 x8-10 Reps 

  2. Low Cable Row Bnd NXCIT x10-13 Reps

  3. Push Up Bnd Crs-Crwl Accl x4 Reps ea

  4. Slam MB Left Foot Stagg OH x3 Reps

  5. Ext Rot Bnd Ipsi COC  x25-29 Reps ea 

  6. Shock Bench Jammer Contra x4 Reps ea

  7. Rear Delt Quad Ipsi COC x20-23 Reps ea

  8. Rot Shot Toss MB SA x4 Reps ea

  9. Hor Bnd Pull Contra SA x3 Reps ea

  10. Spring Ankle Belt ISO Ovr x7sec ea

 

Block 2 (3 Sets)

  1. Lat Pulldown Bnd NXCIT DA OC x11-13 Reps

  2. Bench Press 1080 2-Board CG NXCIT @1.15 x9-11 Reps

  3. Slam MB Right Foot Stagg OH x3 Reps

  4. Downward Rot Shot Toss MB SA x3 Reps ea

  5. Rev Cuban Ext Rot Ipsi COC  x33-36 Reps ea

  6. Shoulder Press LM 2 Bnd Contra AFSM x14-18 Reps ea

  7. OH Delt Quad Ipsi COC x20-23 Reps ea

  8. OH Rot Shot Toss MB SA x3 Reps ea

  9. Diagonal Bnd Pull Contra SA x3 Reps ea

 

Block 3 (3 Sets)

  1. Pullover Bnd Ipsi COC x23-29 Reps ea

  2. Tricep Bnd Ipsi COC x31-36 Reps ea

  3. Bicep Bnd Contra COC x27-33 Reps ea

  4. Shrug Bnd Stagg x16-22 Reps

  5. Split Lunge Plate Side Bnd Ipsi x18-23 Reps ea

  6. Gripper OH x26-32 Reps 

  7. Clark 105 Drive Pulse(3-WF) x14-16 Reps ea