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Session 11

  1. Hyperextension

    1. 00:00:00 10

  2. ABS

    1. 00:02:30 15

  3. Box Jump

    1. 00:05:00 5

  4. Hyperextension

    1. 00:07:30 10

  5. ABS

    1. 00:10:00 15

  6. Box Jump

    1. 00:12:30 5

  7. Hyperextension

    1. 00:15:00 10

  8. ABS

    1. 00:17:30 15

  9. Box Jump

    1. 00:20:00 5

  10. Muscle Snatch + Snatch Balance + Overhead Squat

    1. 00:22:30 0 × 4+4+4
    2. 00:25:00 0 × 4+4+4

  11. Snatch (from Blocks)

    1. 00:27:30 42.5 × 3
    2. 00:30:00 42.5 × 3
    3. 00:32:30 50 × 3
    4. 00:35:00 57.5 × 3
    5. 00:37:30 57.5 × 3
    6. 00:40:00 62.5 × 3
    7. 00:42:30 62.5 × 3
    8. 00:45:00 65 × 3
    9. 00:47:30 65 × 3
    10. 00:50:00 65 × 3

  12. Snatch Push Press + Snatch Balance

    1. 00:52:30 42.5 × 3+3
    2. 00:55:00 50 × 3+1
    3. 00:57:30 57.5 × 3+1
    4. 01:00:00 57.5 × 3+1
    5. 01:02:30 62.5 × 3+1
    6. 01:05:00 62.5 × 3+1
    7. 01:07:30 65 × 3+1
    8. 01:10:00 65 × 3+1

  13. Snatch Pull (from Blocks)

    1. 01:12:30 57.5 × 4
    2. 01:15:00 75 × 4
    3. 01:17:30 82.5 × 4
    4. 01:20:00 82.5 × 4
    5. 01:22:30 87.5 × 3
    6. 01:25:00 87.5 × 3
    7. 01:27:30 90 × 1
    8. 01:30:00 90 × 1

  14. Back Squat

    1. 01:32:30 62.5 × 3
    2. 01:35:00 75 × 3
    3. 01:37:30 87.5 × 3
    4. 01:40:00 100 × 3
    5. 01:42:30 100 × 3
    6. 01:45:00 107.5 × 2
    7. 01:47:30 107.5 × 2

  15. Sots Press

    1. 01:50:00 32.5 × 8
    2. 01:52:30 32.5 × 8
    3. 01:55:00 32.5 × 8