Saturday, November 1st, 2025 – Olympic Weightlifting 240.2

FRONT SQUAT WARM UP

E2:30MOM2
Perform 1-2 sets between 65-70% of Front Squat
1st set: 3 @ 65%
2nd set: 3 @ 70%

FRONT SQUAT WORK

E3:00MOM9
Work into a heavy single or 1RM Front Squat.
NOTE: If feeling good, establish a new 1RM with 3 attempts.

1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 100%
7th set: 1 @ …
8th set: 1 @ …
9th set: 1 @ …

% of Front Squat

ACCESSORIZE

A) Bent Over DB See Saw Row
E1:30MOM3: TOTAL 10 REPS PER SET
Perform each set with heavydumbbells.

B) Jack Knives
E1:30MOM3: Perform each set to failure or 15 reps.

OPTIONAL COOL DOWN

2 Rounds Not For Time
A) 1x Shoulder Extension on Floor w/ 15s hold
B) 6x 5s hold Quad Stretch
C) 6x 5s hold Band Hip Distraction