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Session 13

  1. Hyperextension

    1. 00:00:00 15
    2. 00:02:30 15

  2. Muscle Clean + Front Squat + Press

    1. 00:05:00 30 × 4+4+4
    2. 00:07:30 30 × 4+4+4
    3. 00:10:00 30 × 4+4+4

  3. Front Squat + Jerk

    1. 00:12:30 50 × 2+2
    2. 00:15:00 50 × 2+2
    3. 00:17:30 60 × 2+2
    4. 00:20:00 65 × 2+2
    5. 00:22:30 70 × 2+2
    6. 00:25:00 70 × 2+2
    7. 00:27:30 75 × 1+2
    8. 00:30:00 75 × 2+1

  4. Front Squat

    1. 00:32:30 70 × 3
    2. 00:35:00 80 × 3
    3. 00:37:30 90 × 3
    4. 00:40:00 95 × 3
    5. 00:42:30 100 × 3

  5. Box Jump

    1. 00:45:00 10
    2. 00:47:30 10
    3. 00:50:00 10
    4. 00:52:30 10

  6. Crunch

    1. 00:55:00 20
    2. 00:57:30 20
    3. 01:00:00 20

  7. Wrist Flexion

    1. 01:02:30 20 × 10

  8. Wrist Extension

    1. 01:05:00 20 × 10

  9. Wrist Flexion

    1. 01:07:30 20 × 10

  10. Wrist Extension

    1. 01:10:00 20 × 10