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Session 8

  1. Reverse Hyperextension

    1. 00:00:00 15

  2. ABS

    1. 00:02:30 15

  3. Box Jump

    1. 00:05:00 5

  4. Reverse Hyperextension

    1. 00:07:30 15

  5. ABS

    1. 00:10:00 15

  6. Box Jump

    1. 00:12:30 5

  7. Reverse Hyperextension

    1. 00:15:00 15

  8. ABS

    1. 00:17:30 15

  9. Box Jump

    1. 00:20:00 5

  10. Elbows Rotation

    1. 00:22:30 20 × 6

  11. Hip Clean Balance

    1. 00:25:00 0 × 6

  12. Hip Clean Balance

    1. 00:27:30 20 × 6

  13. Elbows Rotation

    1. 00:30:00 20 × 6

  14. Hip Clean Balance

    1. 00:32:30 0 × 6

  15. Hip Clean Balance

    1. 00:35:00 20 × 6

  16. Elbows Rotation

    1. 00:37:30 20 × 6

  17. Hip Clean Balance

    1. 00:40:00 0 × 6

  18. Hip Clean Balance

    1. 00:42:30 20 × 6

  19. Clean Pull till Power Position + Clean

    1. 00:45:00 50 × 2+3
    2. 00:47:30 50 × 2+3
    3. 00:50:00 60 × 2+3
    4. 00:52:30 60 × 2+3
    5. 00:55:00 70 × 2+2
    6. 00:57:30 70 × 2+2
    7. 01:00:00 75 × 2+2
    8. 01:02:30 75 × 2+2
    9. 01:05:00 80 × 2+2
    10. 01:07:30 80 × 2+2
    11. 01:10:00 85 × 1+1
    12. 01:12:30 85 × 1+1

  20. Clean Pull (from Deficit)

    1. 01:15:00 90 × 4
    2. 01:17:30 90 × 4
    3. 01:20:00 100 × 4
    4. 01:22:30 100 × 4
    5. 01:25:00 105 × 2
    6. 01:27:30 105 × 2

  21. Bench Back Squat

    1. 01:30:00 62.5 × 4
    2. 01:32:30 87.5 × 4
    3. 01:35:00 100 × 4
    4. 01:37:30 100 × 4
    5. 01:40:00 100 × 4