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Session 16

  1. Hyperextension

    1. 00:00:00 8
    2. 00:02:30 8

  2. Back Split Squat

    1. 00:05:00 0 × 8+8
    2. 00:07:30 0 × 8+8

  3. ABS

    1. 00:10:00 10
    2. 00:12:30 10

  4. Elbows Rotation

    1. 00:15:00 10
    2. 00:17:30 10

  5. Jerk Drop Balance

    1. 00:20:00 0 × 8
    2. 00:22:30 0 × 8

  6. Front Squat + Jerk

    1. 00:25:00 40 × 3+3
    2. 00:27:30 50 × 2+2
    3. 00:30:00 60 × 2+2
    4. 00:32:30 60 × 2+2
    5. 00:35:00 70 × 2+2
    6. 00:37:30 70 × 2+2
    7. 00:40:00 75 × 2+2
    8. 00:42:30 75 × 2+2
    9. 00:45:00 80 × 2+2
    10. 00:47:30 80 × 2+2

  7. Jerk

    1. 00:50:00 85 × 2
    2. 00:52:30 85 × 2
    3. 00:55:00 90 × 2
    4. 00:57:30 90 × 2

  8. Front Squat

    1. 01:00:00 80 × 3
    2. 01:02:30 90 × 3
    3. 01:05:00 90 × 3
    4. 01:07:30 100 × 3
    5. 01:10:00 100 × 3

  9. Press in Split Position + Overhead split Squat

    1. 01:12:30 40 × 4+4
    2. 01:15:00 40 × 4+4
    3. 01:17:30 40 × 4+4
    4. 01:20:00 40 × 4+4