Upper East Side

STRENGTH Workout of the Day

MAIN EVENT:

1A) Floor Press (5’s week) @22X1

[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 – 65% x 5

Set 5 – 75% x 5

Set 6 – 85% x 5+ (5 reps is your goal.  Anything after 5 rep is bonus/fun.  Stop 1-2 reps short of failure)

1B) Thick Band Pull Aparts x 20

ASSISTANCE:

2A) Overhead Press 3 x 10 (use 65% of your 1-RM)

2B) Ring Rows 3 x Max Reps @ 30X1

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

3)

Three Rounds of:

In two minutes complete:

Shoulder to Overhead (135/95)  x max effort.

When you cannot complete another rep of shoulder to overhead…

Pull Ups x max effort in the remaining time.

Every time you drop off the bar…5 burpee penalty

Rest 2 minutes in between rounds