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Session 18

  1. Hyperextension

    1. 00:00:00 15

  2. Crunch

    1. 00:02:30 20

  3. Hyperextension

    1. 00:05:00 15

  4. Crunch

    1. 00:07:30 20

  5. Hyperextension

    1. 00:10:00 15

  6. Crunch

    1. 00:12:30 20

  7. Muscle Snatch + Snatch Balance

    1. 00:15:00 42.5 × 3+3
    2. 00:17:30 42.5 × 3+3
    3. 00:20:00 42.5 × 3+3
    4. 00:22:30 42.5 × 3+3

  8. Snatch Pull + Hang Snatch Pull (below Knees)

    1. 00:25:00 57.5 × 1+3
    2. 00:27:30 65 × 1+3
    3. 00:30:00 65 × 1+3
    4. 00:32:30 75 × 1+2
    5. 00:35:00 75 × 1+2
    6. 00:37:30 82.5 × 1+1
    7. 00:40:00 82.5 × 1+1
    8. 00:42:30 87.5 × 1+1

  9. Front Squat

    1. 00:45:00 50 × 5
    2. 00:47:30 50 × 5
    3. 00:50:00 70 × 5
    4. 00:52:30 90 × 4
    5. 00:55:00 100 × 2
    6. 00:57:30 100 × 2
    7. 01:00:00 110 × 1
    8. 01:02:30 110 × 1

  10. Jerk Support

    1. 01:05:00 110 × 6 sec
    2. 01:07:30 110 × 6 sec
    3. 01:10:00 115 × 6 sec
    4. 01:12:30 115 × 6 sec