Session 11

1. Hyperextension

   1. 00:00:00 15

2. Crunch

   1. 00:02:30 20

3. Hyperextension

   1. 00:05:00 15

4. Crunch

   1. 00:07:30 20

5. Hyperextension

   1. 00:10:00 15

6. Crunch

   1. 00:12:30 20

7. Muscle Squat Snatch

   1. 00:15:00 42.5 × 5
   2. 00:17:30 42.5 × 5
   3. 00:20:00 42.5 × 5
   4. 00:22:30 42.5 × 5

8. Snatch Pull (from Deficit)

   1. 00:25:00 42.5 × 4
   2. 00:27:30 57.5 × 4
   3. 00:30:00 75 × 4
   4. 00:32:30 75 × 4
   5. 00:35:00 82.5 × 3
   6. 00:37:30 82.5 × 3
   7. 00:40:00 87.5 × 2
   8. 00:42:30 87.5 × 2

9. Front Squat

   1. 00:45:00 70 × 3
   2. 00:47:30 70 × 3
   3. 00:50:00 80 × 3
   4. 00:52:30 90 × 3
   5. 00:55:00 90 × 3
   6. 00:57:30 90 × 3

10. Snatch Push Press

    1. 01:00:00 42.5 × 6
    2. 01:02:30 42.5 × 6
    3. 01:05:00 50 × 4
    4. 01:07:30 50 × 4
    5. 01:10:00 57.5 × 3
    6. 01:12:30 57.5 × 3
    7. 01:15:00 57.5 × 3