Saturday, January 4th, 2025 – Olympic Weightlifting 199.2

Front Squat Warm Up Optional

E2:00MOM2
2 @ 70%
2 @ 75%

Front Squat

E2:00MOM10
ESTABLISH A 1RM FRONT SQUAT
NOTE: You may not need all sets to establish 1RM.
adjust each set if the jump between one set to the next is too big or too small with weight.

1st: 3 @ 70%
2nd: 2 @ 75%
3rd: 1 @ 80%
4th: 1 @ 85%
5th: 1 @ 90%
6th: …
7th: …
8th: …
9th: …
10th: …

ACCESSORIZE!

A) Half Kneeling Landmine Press
1:30 effort + 1:00 rest
Perform with a light to moderate weight, ensuring that all reps can be completed.
Complete 10 reps per arm per set.

1st set: 20 reps
2nd set: 20 reps
3rd set: 20 reps

B) KB Turkish Sit Ups
1:30 effort + 1:00 rest
Perform with a light to moderate kettlebells, ensuring that all reps can be completed.
1st set: 15 reps
2nd set: 15 reps
3rd set: 15 reps