ascension project week 10 day 2

3 sets : of each

  • :30 wall facing hs hold (wall walk up)
  • 10 single arm db press
  • 15 rb face pulls

then complete :

  • 3 x 1 : shoulder press @ 10/10 rpe
  • 3 x 5 : push press (build to a heavy set of 5.)
    • *start at top weight from part 1,  increasing weight. but MUST remain push press, no jerk!

3 rounds (18-min)

  • 30/25 row *(2:30 cap)
  • 20 pull ups *(big sets, scaling : jumping)
  • 10 shoulder to overhead (135/95)
    • rest 2 -min between