Saturday, March 14th, 2026 – Olympic Weightlifting 259.2

BACK SQUAT WORK

E3:00MOM4 OR REST 3:30 PER SET
– Perform each set as…
2x 2s Pause BS + 3 Regular BS
TOTAL 5 REPS PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.

1st set set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Back Squat

ACCESSORIZE

A) E1:30MOM3: Half Kneeling Press
– Perform each set with a moderate weight.
TOTAL 10 REPS (5 PER ARM)

B) E1:30MOM3: Alt. DB Cross Body RDL
– Perform each set with a moderate set of dumbbells.
TOTAL 10 REPS PER SET (5 PER SIDE)

C) E1:30MOM3: Banded Plank Row
– Perform each set with a moderate resistance band.
TOTAL 12 REPS PER SET (6 PER ARM)

OPTIONAL COOL DOWN

2 Rounds Not For Time
A) 1x 30s Seated Shoulder Extension
B) 1x 30s Kneeling T-Spine Can Opener on med ball or foam roller
C) 1x 30s Band Low Back Opener w/ kettlebell
D) 1x 30s Banded Frog