Upper East Side

STRENGTH Workout of the Day

MAIN EVENT

1A) Press (3′s week)

Set 1 – 40% x 5 Reps

Set 2 – 50% x 5

Set 3 – 60% x 3

Set 4 – 70% x 5

Set 5 – 80% x 5

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) Weighted (Supinated Grip) Pull-Ups 6 x 3

Find today’s 3 Rep Max

ASSISTANCE

2A) Ring Dips 3 x Max

2B) Barbell Rows 3 x 6-10 Reps…HEAVY

3) Complete as many rounds and reps as possible in 10 minutes of:

1 Wall Climb

3 Shoulder to Overhead

10 Double Unders

2 Wall Climbs

6 Shoulder to Overhead

20 Double Unders

3 Wall Climbs

9 Shoulder to Overhead

30 Double Unders

and so on for 10 minutes…

Wall Climbs increase by 1

Shoulder to Overhead increases by 3

Double Unders increase by 10