Upper East Side

STRENGTH Workout of the Day

MAIN EVENT

1A) Squat (3’s week)

Set 1 – 40% x 5 Reps

Set 2 – 50% x 5

Set 3 – 60% x 3

Set 4 – 70% x 3

Set 5 – 80% x 3

Set 6 – 90% x 3+ (3 reps is your goal.  Anything after 3 reps is bonus/fun.  Stop 1-2 reps short of failure)

1B) Mixed Grip Pull – Ups 6 x Max Reps

ASSISTANCE:

2A) Snatch Grip Deadlift off blocks  3 x 10 @75%

2B) Barbell Lunges 3 x 10/leg

3)  It’s that time again!

“THE RIF”

Clean/Hang Clean/Hang Clean + Jerk ladder

Weights:  135/165/195 (Men)

Weights: 95/115/135 (Women)

everyone should scale accordingly…

The workout goes as follows (using men’s weights as an example)

Round One:

135…clean/hang clean/hang clean and jerk

165…clean/hang clean/hang clean and jerk

195…clean/hang clean/hang clean and jerk

165…clean/hang clean/hang clean and jerk

135…clean/hang clean/hang clean and jerk

This is one round.  We are going for as many rounds/reps as possible in 15 minutes.