Saturday, February 21st, 2026 – Olympic Weightlifting 256.2
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 Distraction w/ Flexion (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Couch Stretch (1 per leg)
A) 2x 15s Band Shoulder Distraction w/ Flexion (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Couch Stretch (1 per leg)
BACK SQUAT WORK
E3:30MOM4
1st set set: 6 @ BETWEEN 65-70%
2nd set: 4 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
% of Back Squat
1st set set: 6 @ BETWEEN 65-70%
2nd set: 4 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
% of Back Squat