Skip to main content

Session 1

  1. Hyperextension

    1. 00:00:00 10
    2. 00:02:30 10

  2. Back Split Squat

    1. 00:05:00 0 × 8+8
    2. 00:07:30 0 × 8+8

  3. Sots Press (with Pause)

    1. 00:10:00 0 × 6
    2. 00:12:30 0 × 6

  4. Clean Stretching

    1. 00:15:00 20+20
    2. 00:17:30 20+20

  5. Jerk Drop Balance

    1. 00:20:00 8
    2. 00:22:30 8
    3. 00:25:00 8

  6. Front Squat + Jerk

    1. 00:27:30 40 × 3+3
    2. 00:30:00 50 × 3+3
    3. 00:32:30 50 × 3+3
    4. 00:35:00 60 × 2+2
    5. 00:37:30 60 × 2+2
    6. 00:40:00 70 × 2+2
    7. 00:42:30 70 × 2+2
    8. 00:45:00 70 × 2+2

  7. Front Squat

    1. 00:47:30 70 × 3
    2. 00:50:00 80 × 3
    3. 00:52:30 80 × 3
    4. 00:55:00 80 × 3

  8. Push Press

    1. 00:57:30 50 × 4
    2. 01:00:00 50 × 4
    3. 01:02:30 50 × 4

  9. Press (with Rubber Band)

    1. 01:05:00 40 × 6
    2. 01:07:30 40 × 6
    3. 01:10:00 40 × 6