Saturday, August 9th, 2025 – Olympic Weightlifting 229.2

Back Squat

E3:00MOM5
1st set: 6 @ 75%
2nd set: 4 @ 80%
3rd set: 3 @ 85%
4th set: 3 @ 85%
5th set: 3 @ 85%

% of Back Squat

ACCESSORIZE

A) Barbell Cuban Press
E1:30MOM3: TOTAL 8 REPS PER SET
Complete with a very light weight on the barbell, for all sets.
NOTE: Commonly, you will need to start with an empty barbell and slowly add weight.

B) Alt. DB Cross Body RDL
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a moderate set of dumbbells.
NOTE: You may only need to perform the movement to just below knee. This is fine!

OPTIONAL COOL DOWN

3 Rounds Not For Time
A) 10 Shoulder Sweep T-Spine Opener (5 per side)
B) 6x (3 per leg) Band Hamstring Rope Stretch w/ 3-5s hold
C) 6x (3 per leg) 10-second Quad Foam Roll