Saturday, March 14th, 2026 – Olympic Weightlifting 259.2
Accessory
A) E1:30MOM3: Half Kneeling Press
- Perform each set with a moderate weight.
TOTAL 10 REPS (5 PER ARM)
B) E1:30MOM3: Alt. DB Cross Body RDL
- Perform each set with a moderate set of dumbbells.
TOTAL 10 REPS PER SET (5 PER SIDE)
C) E1:30MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 12 REPS PER SET (6 PER ARM)
- Perform each set with a moderate weight.
TOTAL 10 REPS (5 PER ARM)
B) E1:30MOM3: Alt. DB Cross Body RDL
- Perform each set with a moderate set of dumbbells.
TOTAL 10 REPS PER SET (5 PER SIDE)
C) E1:30MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 12 REPS PER SET (6 PER ARM)
Optional Cool Down
Optional2 Rounds Not For Time
A) 1x 30s Seated Shoulder Extension
B) 1x 30s T-Spine Can Opener on med ball or foam roller
C) 1x 30s Band Low Back Opener w/ kettlebell
D) 1x 30s Banded Frog
A) 1x 30s Seated Shoulder Extension
B) 1x 30s T-Spine Can Opener on med ball or foam roller
C) 1x 30s Band Low Back Opener w/ kettlebell
D) 1x 30s Banded Frog
BACK SQUAT WORK
E3:00MOM4 OR REST 3:30 PER SET
- Perform each set as...
2x 2s Pause BS + 3 Regular BS
TOTAL 5 REPS PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Back Squat
- Perform each set as...
2x 2s Pause BS + 3 Regular BS
TOTAL 5 REPS PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Back Squat