3 Sets:
15 Empty BB press
10-12 Band pull aparts
15+ Bent over flys with light DBs or Plates
:20 Dead Hang from pull-up bar”
Then..
(week 4 of 4)
EMOM x 10:
Odd: 2 Push press
Even: 8-10 Alt Delt raise front and side
—
Finisher:
1 max effort set of push press @ 60% of your heaviest set of 2
Build in weight over the 5 sets of push pres. Focus on getting your head through as soon as the bar passes your forehead. The dip is key to the push press, keep a tall chest and avoid leaning forward.
Next week we will progress to push jerk
Then…
Final Workout from Rogue Invitational 2023
The Cleanup:
3 Rounds
25 Double Unders
5 Power Clean 135/95
2 Rounds
25 Double Unders
5 Squat Clean
1 Round
25 Double Unders
5 Clean and Jerk
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