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Session 8

  1. Reverse Hyperextension

    1. 00:00:00 12
    2. 00:02:30 12
    3. 00:05:00 12

  2. Back Split Squat

    1. 00:07:30 0 × 8+8
    2. 00:10:00 0 × 8+8

  3. Sots Press

    1. 00:12:30 0 × 6
    2. 00:15:00 0 × 6

  4. Elbows Rotation

    1. 00:17:30 10
    2. 00:20:00 10

  5. Jerk Drop Balance

    1. 00:22:30 0 × 8
    2. 00:25:00 0 × 8
    3. 00:27:30 0 × 8

  6. Clean + Front Squat + Jerk

    1. 00:30:00 40 × 2+2+2
    2. 00:32:30 50 × 2+2+2
    3. 00:35:00 50 × 2+2+2
    4. 00:37:30 60 × 2+1+2
    5. 00:40:00 70 × 2+1+1
    6. 00:42:30 70 × 1+1+2
    7. 00:45:00 75 × 2+1+1
    8. 00:47:30 75 × 1+1+2
    9. 00:50:00 80 × 1+1+1
    10. 00:52:30 80 × 1+1+1
    11. 00:55:00 40 × 1+1+1
    12. 00:57:30 40 × 1+1+1

  7. Front Squat

    1. 01:00:00 65 × 4
    2. 01:02:30 75 × 4
    3. 01:05:00 85 × 3
    4. 01:07:30 90 × 3
    5. 01:10:00 90 × 3
    6. 01:12:30 90 × 3

  8. Jerk Support

    1. 01:15:00 90 × 6 sec
    2. 01:17:30 90 × 6 sec
    3. 01:20:00 92.5 × 6 sec
    4. 01:22:30 92.5 × 6 sec
    5. 01:25:00 95 × 6 sec
    6. 01:27:30 95 × 6 sec

  9. Press in Split Position + Overhead split Squat

    1. 01:30:00 40 × 4+4
    2. 01:32:30 40 × 4+4
    3. 01:35:00 40 × 4+4
    4. 01:37:30 40 × 4+4