Saturday, January 10th, 2026 – Olympic Weightlifting 250.2
Accessory
A) E1:30MOM3: Bird Dog Rows
- Perform with a moderate dumbbell.
TOTAL 12 REPS PER SET (6 PER ARM)
B) E1:30MOM3: Banded Bottom Up Kneeling KB Press
- Perform with a red or black band/medium resistance band and a moderate kettlebell.
NOTE: There should be resistance in the band.
TOTAL 12 REPS PER SET (6 PER ARM)
- Perform with a moderate dumbbell.
TOTAL 12 REPS PER SET (6 PER ARM)
B) E1:30MOM3: Banded Bottom Up Kneeling KB Press
- Perform with a red or black band/medium resistance band and a moderate kettlebell.
NOTE: There should be resistance in the band.
TOTAL 12 REPS PER SET (6 PER ARM)
Cool Down
Optional2 Rounds Not For Time
A) 1x 30s hold Shoulder Extension Stretch
B) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
C) 1x 30s hold Couch Stretch (15s hold per leg)
A) 1x 30s hold Shoulder Extension Stretch
B) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
C) 1x 30s hold Couch Stretch (15s hold per leg)
CLEAN DEADLIFT WORK
E3:00MOM3
1st set: 6 @ 85%
2nd set: 6 @ 85%
3rd set: 6 @ 85%
% of Clean
1st set: 6 @ 85%
2nd set: 6 @ 85%
3rd set: 6 @ 85%
% of Clean
FRONT SQUAT WORK
E3:00MOM5
- Perform each set as....
2x (1 1/4 FS) + 2x Regular FS
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Front Squat
- Perform each set as....
2x (1 1/4 FS) + 2x Regular FS
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Front Squat