Skip to main content

Session 3

  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. Clean (from Blocks)

    1. 00:12:30 50 × 3
    2. 00:15:00 50 × 3
    3. 00:17:30 60 × 3
    4. 00:20:00 60 × 3
    5. 00:22:30 65 × 3
    6. 00:25:00 65 × 3
    7. 00:27:30 70 × 2
    8. 00:30:00 70 × 2
    9. 00:32:30 70 × 2

  4. Clean Pull (from Blocks)

    1. 00:35:00 70 × 4
    2. 00:37:30 80 × 4
    3. 00:40:00 80 × 4
    4. 00:42:30 80 × 4
    5. 00:45:00 90 × 3
    6. 00:47:30 90 × 3

  5. Front Squat + Jerk

    1. 00:50:00 50 × 2+3
    2. 00:52:30 50 × 2+3
    3. 00:55:00 60 × 2+2
    4. 00:57:30 60 × 2+2
    5. 01:00:00 65 × 2+2
    6. 01:02:30 65 × 2+2
    7. 01:05:00 70 × 1+2
    8. 01:07:30 70 × 1+2
    9. 01:10:00 70 × 1+2

  6. Calf Rise

    1. 01:12:30 20
    2. 01:15:00 20

  7. Knees to Elbows

    1. 01:17:30 12
    2. 01:20:00 12
    3. 01:22:30 12