ascension project week 8 day 2

3 sets : of each

  • :30 – :60 hs hold
  • 10 behind neck push press (empty bar/light)
  • 15 bent over lat raises
  • 20 rb face pulls

then complete :

  • 3 x 3 : shoulder press @ 9/10 rpe
  • 3 x 6 : push press
    • *start at top weight from part 1,  increasing weight. but MUST remain push press, no jerk!
    • heavier than last week 

for time (25-min)

  • 50 pull ups
  • 100 push ups
  • 150 air squats
  • 1-mile run

MURPH is coming!!!

  • Saturday 10:30am
  • Monday 8 & 9:30am