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Workout of the Day – Tuesday August 20th, 2019 “30 Rock”

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Strict Press (5X3)

Warmup Sets

Take 3-4 Lighter Sets to Build to 1st Working Weight

Then work to a heavy set of 3

Push Press (5X2)

Push Press Complex

On the 2:00 x 5 Sets:

1 Pausing Drive

1 Drive

2 Push Presses

Pausing Drive: Pause 2 seconds in the dip position, then launch the bar off the shoulders with just the legs

Drive: Same as above, just without the pause in the dip

Sets: 60-65-70-70-70% off 1RM Jerk


30 Rock (AMRAP – Rounds and Reps)

30 Rock


30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike or 30/21 Calorie Row

30 Toes to Bar
Choose weights on the kettlebell swings and push press that you can complete within 2-3 sets

Choose a toes to bar variation that you can complete in 3-5 sets within the workout