ascension project week 12 day 1

2 sets :

  • 10 rdl
  • 10 single arm db high pulls
  • 10 single leg touchdown
  • :30 mini band hold

5 sets : e2mom @ 60-70%

  • 1 power clean
  • 1 front squat
  • 1 jerk

3 sets : e2mom

  • 2 cleans + 1 jerk @ 65. 70, 75%

*quality reps, focus on improving position & speed

  • 4 x 5   front squat (off rack) @ 70-75% of clean of jerk
  • 1 set max reps @ 70%
    • *leave 1-2 reps in the tank.  focus full ROM/improving position