Upper East Side

STRENGTH Workout of the Day

MAIN EVENT:

1)  Every minute on the minute for 7 min complete:

1 Snatch Grip Deadlift

1 Snatch

1 High-Hang Snatch

2A)  Deadlift (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)

2B) Mixed Grip Pull-ups 6 x Max Reps (get creative) @ 30X1

ASSISTANCE:

3A) Front Squats 3 x 10 @ 65% of 1 RM with a 2 second pause in the bottom

3B) Barbell Roll-outs 3 x 20