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Session 16

  1. Thruster

    1. 00:00:00 35 × 12
    2. 00:02:30 35 × 12
    3. 00:05:00 35 × 12
    4. 00:07:30 35 × 12

  2. Clean Pull + Clean + Jerk

    1. 00:10:00 50 × 3+1+1
    2. 00:12:30 50 × 3+1+1
    3. 00:15:00 60 × 3+1+1
    4. 00:17:30 60 × 3+1+1
    5. 00:20:00 70 × 3+1+1

  3. Clean Pull (from Blocks)

    1. 00:22:30 80 × 8
    2. 00:25:00 80 × 8
    3. 00:27:30 90 × 8
    4. 00:30:00 90 × 8
    5. 00:32:30 90 × 8
    6. 00:35:00 100 × 4

  4. Bench Back Squat

    1. 00:37:30 62.5 × 10
    2. 00:40:00 62.5 × 10
    3. 00:42:30 75 × 8
    4. 00:45:00 75 × 8
    5. 00:47:30 87.5 × 6
    6. 00:50:00 87.5 × 6
    7. 00:52:30 62.5 × 12
    8. 00:55:00 62.5 × 12

  5. Hyperextension

    1. 00:57:30 15

  6. Press

    1. 01:00:00 35 × 12

  7. Hyperextension

    1. 01:02:30 15

  8. Press

    1. 01:05:00 35 × 12

  9. Hyperextension

    1. 01:07:30 15

  10. Press

    1. 01:10:00 35 × 12