Monthly Archives: July 2026

deload week 2 x 4 : tempo back squat 3/2/1

deload week 6 sets : every : 90 @

deload week 2 sets : 10 squat w/ plate press

4 rounds : e4mom station 1 : 15 cal bike

4 rounds w/partner 60 cal row 50 deadlift (225/155) 400m

ascension project week 15 day 5 bench press –3rm 2

ascension project week 16 day 4 for time (35-min) 30

ascension project week 16 day 3 2 x 4

ascension project week 16 day 2 12 sets : every

ascension project week 16 day 1 2 sets : 10