Upper East Side

STRENGTH Workout of the Day

MAIN EVENT:

1A) Floor Press (3’s week)

[All numbers are based off of 90% of your 1-RM.  For example, your first warm-up set is based off of 40% of 90% of your 1-RM.  If you’re working off of a 185 1-RM Max, all of your set weights will be based off of 90% of 185 (which works out to 165). Your first set weight is 40% of 165, your second set weight is 50% of 165, and so on]

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 Pulling (get creative) 6 x Max Reps

ASSISTANCE:

2A) Overhead Press 5 x 10 (use 65% of your 1-RM)

2B) Ring Rows 5 x Max Reps @ 30X1

Get as horizontal as possible, putting your feet on plyo-boxes if necessary

3) Tricep Band Pressdowns x 100 reps in the “just-get-it-done” style of lifting