Saturday, February 14th, 2026 – Olympic Weightlifting 255.2
Accessory
A) E1:30MOM3: Seated DB/KB Press
- Perform with moderate dumbbells or kettlebells.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and pressing in line with your torso.
TOTAL 10 REPS PER SET
B) E1:30MOM3: Wall Supported RDL
- Perform with moderate dumbbells.
- Reps should be slow and controlled.
TOTAL 12 REPS PER SET (6 PER LEG)
C) E1:30MOM3: Banded Bird Dog
E1:30MOM3
- Perform each set with a medium resistance band.
- Opposite arm and opposite leg perform together.
TOTAL 12 REPS PER SET (6 PER LEG)
- Perform with moderate dumbbells or kettlebells.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and pressing in line with your torso.
TOTAL 10 REPS PER SET
B) E1:30MOM3: Wall Supported RDL
- Perform with moderate dumbbells.
- Reps should be slow and controlled.
TOTAL 12 REPS PER SET (6 PER LEG)
C) E1:30MOM3: Banded Bird Dog
E1:30MOM3
- Perform each set with a medium resistance band.
- Opposite arm and opposite leg perform together.
TOTAL 12 REPS PER SET (6 PER LEG)
Optional Cool Down
Optional2 Rounds Not For Time
A) 2x 15s Band Shoulder Opener (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Standing Quad Stretch (1 per leg)
A) 2x 15s Band Shoulder Opener (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Standing Quad Stretch (1 per leg)
BACK SQUAT WORK
E3:30MOM3
1st set set: 8 @ 65%
2nd set: 6 @ 70%
3rd set: 6 @ 75%
% of Back Squat
1st set set: 8 @ 65%
2nd set: 6 @ 70%
3rd set: 6 @ 75%
% of Back Squat