Thursday Base Alt Speed - Upper (Gen3)

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

Block 1 (3 Sets)

  1. Incline Bench Press 1080 NXCIT @1.0 x5-7 Reps

  2. Low Cable Row Bnd NXCIT OC x14-17 Reps

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

  4. Slam MB Left Foot Stagg OH x3 Reps

  5. Cuban Ext Rot Bnd Ipsi Reb x17-20 Reps ea 

  6. Bench Throw Rev Bnd x4 Reps

  7. Rear Delt Quad Ipsi Reb x14-17 Reps ea

  8. Rot Shot Toss MB SA x3 Reps ea

  9. Hor Bnd Pull Contra SA x3 Reps ea

  10. Spring Ankle Belt ISO Ovr x5sec ea

 

Block 2 (3 Sets)

  1. Lat Pulldown Bnd NXCIT DA OC x9-10 Reps  

  2. Incline Bench Press 1080 2-Board CG NXCIT @1.0 x7-9 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 Reb x22-24 Reps ea

  6. Shoulder Press LM 2 Bnd Contra AFSM x11-14 Reps ea

  7. OH Delt Quad Ipsi Reb x14-17 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. Row ½ Kneeling Cable Ipsi OC x11-14 ea

  2. Tricep Ext Cable Bnd OH Stagg x6-7 Reps

  3. Shock Row Jammer Ipsi x4 Reps ea

  4. Shrug Bnd Stagg x13-17 Reps

  5. Curl Bnd pro-sup Stagg x9-12 Reps

  6. Gripper UH x18-21 Reps

  7. Clark 105 Torque Pulse(3-WF) x13-16 Reps ea