ascension project week 11 day 1
2 sets :
- 10 rdl
- 10 single arm db high pulls
- 10 single leg touchdown
- :30 mini band hold
5 sets : e2mom @ 50-60%
- 1 power clean
- 1 front squat
- 1 jerk
3 sets : e2mom
- 2 cleans + 1 jerk @ 60. 65. 70%
*quality reps, focus on improving position & speed
- 4 x 6 : tempo front squat (off rack) @ 60-70% of clean of jerk
- 2 seconds down, 1 second pause @ bottom
