Upper East Side

Warm up

3 rounds

5/arm single KB floor presses

5 pronated snow angels (face down)

5/arm single KB sotts presses

Shoulder press

17 min to perform:

Shoulder press – 6×4**, increasing

Work up to a heavy set of 4 for the day – start around 65-70% of your estimated 1RM and build up.

** After each set of shoulder presses, perform 10 banded triceps pushdowns as fast as possible. Use a band that allows you to extend fast with full range of motion.

See: https://youtu.be/9WnPYf6rJBw?t=20

Conditioning

5 rounds of 2 min AMReps:

12 thrusters 95/65 lbs **

12 sumo deadlift high pulls 95/65 lbs **

12 air squats **

Max push presses in the remaining time 95/65 lbs

— rest 1min between each round

Note: ** decrease by one rep the sets of the first 3 movements each round. So in round 2, perform 11 thrusters, 11 SDHP, 11 air squats, then in round 3, 10 thrusters…You should have about 30-40 sec to complete the push presses each round.

EVF360

Part A

5 rounds for load and quality

12 alternating single arm DB bench presses (6 per arm – other DB held at the top position

20 overhead banded triceps extensions

25 ft. per arm single DB overhead lunges

30 sec per side single arm plank hold (challenge yourself to hold with plate on your upper back)

Part B

5 rounds of 2 min AMReps:

12 single KB thrusters 24/16kg **

12 KB sumo deadlift high pulls 24/16 kg **

12 air squats **

Max single KB push presses in the remaining time 24/16 kg

— rest 1min between each round

Note: ** decrease by one rep the sets of the first 3 movements each round. So in round 2, perform 11 thrusters, 11 SDHP, 11 air squats, then in round 3, 10 thrusters…You should have about 30-40 sec to complete the push presses each round.

Switch arm anytime on the thrusters or push presses