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Session 10

  1. Hyperextension

    1. 00:00:00 12
    2. 00:02:30 12
    3. 00:05:00 12

  2. Back Split Squat

    1. 00:07:30 0 × 8+8
    2. 00:10:00 0 × 8+8

  3. Sots Press (with Pause)

    1. 00:12:30 0 × 10
    2. 00:15:00 0 × 10

  4. Clean Stretching

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

  5. Jerk Drop Balance

    1. 00:22:30 8
    2. 00:25:00 8
    3. 00:27:30 8

  6. Jerk

    1. 00:30:00 40 × 3
    2. 00:32:30 50 × 3
    3. 00:35:00 50 × 3
    4. 00:37:30 60 × 3
    5. 00:40:00 60 × 3
    6. 00:42:30 70 × 3
    7. 00:45:00 70 × 3
    8. 00:47:30 70 × 3
    9. 00:50:00 75 × 2
    10. 00:52:30 75 × 2

  7. Bench Back Squat

    1. 00:55:00 50 × 6
    2. 00:57:30 62.5 × 6
    3. 01:00:00 62.5 × 6
    4. 01:02:30 82.5 × 5
    5. 01:05:00 95 × 5
    6. 01:07:30 95 × 5
    7. 01:10:00 107.5 × 3
    8. 01:12:30 107.5 × 3
    9. 01:15:00 107.5 × 3
    10. 01:17:30 120 × 1

  8. Push Press (with Pause) + Push Press

    1. 01:20:00 40 × 3+3
    2. 01:22:30 50 × 2+2
    3. 01:25:00 50 × 2+2
    4. 01:27:30 50 × 2+2
    5. 01:30:00 50 × 2+2

  9. Barbell Squat Jump

    1. 01:32:30 5
    2. 01:35:00 5
    3. 01:37:30 5