Today was our second upper body session of the week.  The exercises and sets/reps vary depending on where we are in the block and what I’m trying to accomplish with a specific person. As you can tell we are trying to bring up his bench/back.

PVC pipe thoracic/lumbar region

Medball upper body warm up – 10lb medball

Scapular wall slides/Thoracic mobility/PVC shoulder dislocates/Micro arm circles/Lacrosse ball pec/hip flexor/feet

Band pull apart series – 5 directions x 10/e

External rotation + punch – 2×8

DB shrugs – 2 x 20 (2 second hold each rep)

4 way neck with band – 1×20 each direction

Bench Press

Multiple warm-up sets

Mini-band resisted bench – 275 + 1 mini-band each side – 4×3

3 board press – 265×5, 275×5, 285×5

Seated Row – iso-dynamic countdown – 2x

Banded facepull – 3×12 – 2 second hold, 3 second eccentric

Cross body tricep ext – 4×8 – heavy

Db deadstop lateral raise – 2 x 15-20

Hammer curl – 3×8

abs

Pool tempo