Saturday, January 31st, 2026 – Olympic Weightlifting 253.2

FRONT SQUAT WORK

E3:00MOM8
– Build into a heavy 1 or 2 OR 1RM or 2RM Front Squat.
– Adjust weights where needed.

1st set: 4 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
5th set: 2 @ 90%
6th set: 2 @ 90%
7th set: 2 @ 95%
8th set: 2 @ 95%

% of Front Squat

ACCESSORIZE

A) E1:30MOM3: Bird Dog Rows
– Perform with a moderate dumbbell.
TOTAL 12 REPS PER SET (6 PER ARM)

B) E1:30MOM3: Banded Bottom Up Kneeling KB Press
– Perform with a red or black band/medium resistance band and a moderate kettlebell.
NOTE: There should be resistance in the band.
TOTAL 12 REPS PER SET (6 PER ARM)

OPTIONAL COOL DOWN

2 Rounds Not For Time
A) 1x 30s hold Seated Shoulder Extension Stretch
B) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
C) 1x 30s hold Couch Stretch (15s hold per leg)