Saturday, February 21st, 2026 – Olympic Weightlifting 256.2

BACK SQUAT WORK

E3:30MOM4

1st set set: 6 @ BETWEEN 65-70%
2nd set: 4 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
% of Back Squat

ACCESSORIZE

A) E1:30MOM3: Seated DB/KB Press
– Perform with moderate dumbbells or kettlebells.
– Reps should be slow and controlled.
– Focus on maintaining an upright torso and pressing in line with your torso.
TOTAL 10 REPS PER SET

B) E1:30MOM3: Wall Supported RDL
– Perform with moderate dumbbells.
– Reps should be slow and controlled.
TOTAL 12 REPS PER SET (6 PER LEG)

C) E1:30MOM3: Banded Bird Dog
E1:30MOM3
– Perform each set with a medium resistance band.
– Opposite arm and opposite leg perform together.
TOTAL 12 REPS PER SET (6 PER LEG)

OPTIONAL COOL DOWN

2 Rounds Not For Time
A) 2x 15s Band Shoulder Distraction w/ Flexion (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Couch Stretch (1 per leg)