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Session 4

  1. Hyperextension

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

  2. Front Squat

    1. 00:05:00 30 × 6
    2. 00:07:30 30 × 6
    3. 00:10:00 30 × 6

  3. Power Clean + Power Clean Below Knee

    1. 00:12:30 50 × 1+3
    2. 00:15:00 50 × 1+3
    3. 00:17:30 60 × 1+2
    4. 00:20:00 60 × 1+2
    5. 00:22:30 65 × 1+2
    6. 00:25:00 65 × 1+2
    7. 00:27:30 70 × 1+1
    8. 00:30:00 70 × 1+1
    9. 00:32:30 70 × 1+1
    10. 00:35:00 70 × 1+1
    11. 00:37:30 70 × 1+1

  4. Clean Pull (from Deficit)

    1. 00:40:00 70 × 4
    2. 00:42:30 70 × 4
    3. 00:45:00 80 × 4
    4. 00:47:30 80 × 4
    5. 00:50:00 90 × 3
    6. 00:52:30 90 × 3
    7. 00:55:00 90 × 3

  5. Snatch Push Press

    1. 00:57:30 42.5 × 6
    2. 01:00:00 42.5 × 6
    3. 01:02:30 42.5 × 6

  6. Box Jump

    1. 01:05:00 8
    2. 01:07:30 8
    3. 01:10:00 8
    4. 01:12:30 8

  7. Wrist Flexion

    1. 01:15:00 20 × 10

  8. Wrist Extension

    1. 01:17:30 20 × 10

  9. Wrist Flexion

    1. 01:20:00 20 × 10

  10. Wrist Extension

    1. 01:22:30 20 × 10