Saturday, September 13th, 2025 – Olympic Weightlifting 234.2

FRONT SQUAT

E3:00MOM5
1st set: 6 @ 65%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
5th set: 4 @ 75%

% of Front Squat

ACCESSORIZE

A) LU Raises
E1:30MOM3: TOTAL 6 REPS PER SET
Perform with light plates for each set.
NOTE: Core/abs should be tight during movement.

Scaled: Modify to lateral raise if shoulder mobility is limited.

B) Clam Shell Planks
E1:30MOM3: 4 REPS PER SIDE. TOTAL 8 REPS PER SET
Perform each rep w/ 2s hold.

OPTIONAL COOL DOWN

2 Rounds Not For Time
A) 8 Thoracic Rotation (4 per side)
B) 6 Alt. Couch Stretch w/ 5s hold from the wall
C) Shoulder Extension on Floor w/ 15s hold