Upper Body Strength & Power Workout Featuring – College Position Players


ASSAULT Workout – Performed by Saint Rose College Catcher, Joe Deluca & Niagara County Community College Catcher, Kaleb Kille 

Joe Deluca & Kaleb Kille’s Full Upper Body Strength and Power Workout:

1A. Barbell Bench Press – Work up to 4 sets x 5 reps (70% of 1RM)
1B. Supine Medicine Ball Catch and Chest Press 4 sets x 5-8 reps
2. Explosive Sled Rows 5 sets x 30 yards
3. Sledgehammer Smashes on Tire 3 sets x 8 reps each arm
4. CHALLENGE: Timed Ladder Series 3 sets x 1 time down and back AFAP(As Fast As Possible)
5A. Single-Arm Barbell Curls 3 sets x 6-8 reps
5B. Banded Tricep Pushdowns 3 sets x AMRAP (As Many Reps As Possible)

*Exercises grouped together (A and B) are to be supersetted together.


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