12052025
12052025
Warm Up
10 Scap Push-Ups
10 Banded Face Pulls
10 Banded External Rotations each side
8/8 Split Squat Isometric Holds (3 sec at bottom)
6 Medball Chest Passes
6 Rotational Medball Scoop Tosses per side
Strength & Accessory
Strength
6 sets (Every 3 minutes)
Bench Press (building)
6/6 Split Squat (Heavy)
6/6 Rotational Throw (Fast and Explosive)
Accessory
2-3 sets
10 Chest Supported Row
10 Db Floor Fly
10/10 Half-Kneeling Band Press (front)
10 Band Pull Apart
Conditioning
AMRAP3
5 Db Strict Press
5 Db Push Up
5 Chest Pass
Athlete Notes
Today’s focus is controlled power — heavy benching paired with unilateral stability and explosive rotational work. Move with intent through every contrast set, keeping your core tight and transitions crisp. In the accessory block, aim for smooth, quality reps that support shoulder health and pressing strength. Finish strong, but prioritize form over speed as fatigue sets in.