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Session 13

  1. Hyperextension

    1. 00:00:00 15

  2. ABS

    1. 00:02:30 15

  3. Box Jump

    1. 00:05:00 5

  4. Hyperextension

    1. 00:07:30 15

  5. ABS

    1. 00:10:00 15

  6. Box Jump

    1. 00:12:30 5

  7. Hyperextension

    1. 00:15:00 15

  8. ABS

    1. 00:17:30 15

  9. Box Jump

    1. 00:20:00 5

  10. Clean Pull

    1. 00:22:30 0 × 6

  11. Hip Clean Balance

    1. 00:25:00 0 × 6

  12. Clean Pull

    1. 00:27:30 0 × 6

  13. Hip Clean Balance

    1. 00:30:00 0 × 6

  14. Clean Pull

    1. 00:32:30 0 × 6

  15. Hip Clean Balance

    1. 00:35:00 0 × 6

  16. Clean (from Blocks) + Front Squat

    1. 00:37:30 50 × 3+2
    2. 00:40:00 50 × 3+2
    3. 00:42:30 60 × 2+1
    4. 00:45:00 70 × 2+1
    5. 00:47:30 70 × 2+1
    6. 00:50:00 75 × 2+1
    7. 00:52:30 80 × 2+1
    8. 00:55:00 80 × 2+1
    9. 00:57:30 80 × 2+1
    10. 01:00:00 85 × 2+1
    11. 01:02:30 85 × 2+1
    12. 01:05:00 90 × 1+1

  17. Clean (from Blocks)

    1. 01:07:30 90 × 4
    2. 01:10:00 90 × 4
    3. 01:12:30 100 × 3
    4. 01:15:00 100 × 3
    5. 01:17:30 110 × 2
    6. 01:20:00 110 × 2
    7. 01:22:30 110 × 2

  18. Front Squat

    1. 01:25:00 70 × 3
    2. 01:27:30 90 × 3
    3. 01:30:00 100 × 3
    4. 01:32:30 100 × 3
    5. 01:35:00 105 × 2
    6. 01:37:30 105 × 2
    7. 01:40:00 105 × 2

  19. Reverse Plank

    1. 01:42:30 60 sec
    2. 01:45:00 60 sec
    3. 01:47:30 60 sec