Saturday, January 31st, 2026 – Olympic Weightlifting 253.2
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)
Optional Cool Down
Optional2 Rounds Not For Time
A) 1x 30s hold Seated 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 Seated Shoulder Extension Stretch
B) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
C) 1x 30s hold Couch Stretch (15s hold per leg)
FRONT SQUAT WORK
E3:00MOM8
- Build into a heavy 1 or 2 OR 1RM or 2RM Front Squat.
- Adjust weights where needed.
1st set: 4 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
5th set: 2 @ 90%
6th set: 2 @ 90%
7th set: 2 @ 95%
8th set: 2 @ 95%
% of Front Squat
- Build into a heavy 1 or 2 OR 1RM or 2RM Front Squat.
- Adjust weights where needed.
1st set: 4 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
5th set: 2 @ 90%
6th set: 2 @ 90%
7th set: 2 @ 95%
8th set: 2 @ 95%
% of Front Squat