Saturday, March 7th, 2026 – Olympic Weightlifting 258.2
Accessory
A) E1:30MOM3: Half Kneeling Press
- Perform each set with a light to 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 8 REPS PER SET (4 PER SIDE)
C) E1:300MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 10 REPS PER SET (5 PER ARM)
- Perform each set with a light to 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 8 REPS PER SET (4 PER SIDE)
C) E1:300MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 10 REPS PER SET (5 PER ARM)
Optional Cool Down
Optional2 Rounds Not For Time
A) 1x 30s Seated Shoulder Extension
B) 6x Kneeling T-Spine Rotations (3 per side)
C) 1x 30s Band Low Back Opener w/ kettlebell
D) 1x 30s Banded Frog
A) 1x 30s Seated Shoulder Extension
B) 6x Kneeling T-Spine Rotations (3 per side)
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: 60%
3rd set: 65%
4th set: 65%
% 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: 60%
3rd set: 65%
4th set: 65%
% of Back Squat