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Session 12

  1. Reverse 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. ABS

    1. 00:12:30 15
    2. 00:15:00 15

  4. Elbows Rotation

    1. 00:17:30 10
    2. 00:20:00 10

  5. Hip Clean Balance

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

  6. Clean + Front Squat

    1. 00:30:00 40 × 3+3
    2. 00:32:30 50 × 3+1
    3. 00:35:00 60 × 3+1
    4. 00:37:30 60 × 3+1
    5. 00:40:00 70 × 2+1
    6. 00:42:30 70 × 2+1
    7. 00:45:00 70 × 2+1
    8. 00:47:30 80 × 1+1
    9. 00:50:00 80 × 1+1

  7. Jerk Support

    1. 00:52:30 90 × 6 sec
    2. 00:55:00 90 × 6 sec
    3. 00:57:30 105 × 6 sec
    4. 01:00:00 105 × 6 sec
    5. 01:02:30 105 × 6 sec

  8. Box Jump

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