Workouts | Raise the Bar Fitness

Strength

Wednesday, August 26th, 2026 - Bench Press

General Warm-Up

2 Rounds
10 Arm Circles per Direction
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

Specific Warm-Up

Bench Press:1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM

Main Strength

Bench Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 72.5% 1RM

Accessory

Perform as a Superset
A1) Incline Dual DB Bench Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Incline Bench Chest Supported Row 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Doorway pec stretch
Band lat stretch per side
Tricep overhead stretch per side

Bootcamp

Tuesday, August 25th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Plate Hops
30 Seconds Front Rack Elbow Rotationshttps://www.youtube.com/watch?v=A1WxWFbPmok
8 Inchworms to Push Up
2 Rounds
10 Muscle Cleans
10 Cleans
2 HSPU or 5 Push Ups
5 KB Swings
5 Sit Ups

Strength

Every 1:30 Minutes on the Minutes × 6 Rounds
Clean 2 Reps @80% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Weighted Butterfly Liftshttps://www.youtube.com/watch?v=C1Fqgz3Z4T8
Even Minutes). 8-20 per Side Alternating Supine Single Leg Lowerhttps://www.youtube.com/watch?v=0iE0jPEhxng

WOD

AMRAP / For Reps

Workout Format

8 Minute AMRAP

Elite

4 HSPU
8 KB Swings (70/50)
12 Sit Ups

Competitive

4 Pike Push Ups
8 KB Swings (50/35)
12 Sit Ups

Performance

4 Push Ups
8 KB Swings (35/25)
12 Sit Ups

Stimulus

1) This Is 2009 Crossfit Games Event 7. Top Athletes Got 172 Reps (M) / 154 Reps (F).
2) Try to Move at a Steady Pace During the Entire Workout.

Cooldown

Shoulder Stretch
Seal Stretch

Bootcamp

Monday, August 24th, 2026 - Bootcamp

General Warm-Up

1 Round
500m Row
Knees Over Toes Split Squats Right
Knees Over Toes Split Squats Left
2 Rounds
10 Empty Bar Snatch Grip Deadlift
10 Empty Bar Muscle Snatch
10 Empty Bar Snatch
5 Slam Balls

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift 5 Reps @ 72.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Seated DB Goodmorning
Even Minutes). 8-12 Bent Over Dual DB Trap Row

WOD

For Time

Workout Format

For Time & Load in 17 Minutes

Elite

500m Row
30 Slam Balls (30/20)
500m Row
-in Remaining Time-
Build to Heavy Single Snatch

Competitive

500m Row
30 Slam Balls (20/15)
500m Row
-in Remaining Time-
Build to Heavy Single Snatch

Performance

400m Row
30 Slam Balls (20/15)
400m Row
-in Remaining Time-
Build to Heavy Single Snatch

Stimulus

1) This Is a Crossfit Games 2009 Double Header Event.
2) the Row and Slam Balls Should Take No Longer Than 8 Minutes.
3) This Is a Double Score Workout. First the Time It Takes to Finish the Second Row. Second the Weight of the Heaviest Completed Snatch.

Cooldown

Glute/lower Back Stretch
Shoulder Stretch

Strength

Monday, August 24th, 2026 - Squat

General Warm-Up

2 Rounds
10 Air Squats
10 Reverse Lunges
10 Glute Bridge
10 Barbell Good Morning
16 Alternating Side Lunges
30 Second Plank
30 Seconds Deep Squat Hold

Specific Warm-Up

Back Squats:1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM

Main Strength

Back Squat:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 72.5% 1RM

Accessory

Perform as a Superset
A1) Barbell Stiff Leg Deadlift 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Lunge 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch

Strength

Sunday, August 23rd, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
10 Light DB Lateral Raises
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

Specific Warm-Up

Strict Overhead Press:1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM

Main Strength

Strict Overhead Press: 3 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM

Accessory

Perform as a Superset
A1) Seated Dual DB Shoulder Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Rear Delt Fly 3 Sets × 10-20 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Band lat stretch per side
Shoulder across the chest stretch per side
Overhead tricep stretch per side

Olympic Weightlifting

Saturday, August 22nd, 2026 - Olympic Weightlifting 279.1

General Warm-Up

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Log your workout to start tracking your OLY GAINZ 🏋🏻‍♂️🏋🏻‍♀️. Feel free to leave some comments of love and encouragement for each other 🤜🏼 🤛🏼, and appreciation of Coach JJ and her “I just care!” approach to OLY programming! 🤩

2 Rounds: 10-minute cap
A) 6x Bent Over Reverse Fly w/ light plates
B) 6x Banded Straight Arm Lat Pull Down
C) 6x 1-1/4 Cobra Squats
D) 10x Runner's Lunge Thoracic Rotation (5 per side)

Strength

OVERHEAD POSITION WORK
E2:00MOM3: Snatch Push Jerk
- Perform each set with snatch grip on the bar and feet set in OHS squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 4 @ 55%
2nd set: 4 @ 60%
3rd set: 4 @ 65%
% of Snatch/Power Snatch

SNATCH WORK
E2:00MOM4: Segment/Pause Snatch
- Perform each set with 2s pause at power position/hip.
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
% of Snatch/Power Snatch

CLEAN WORK
E2:00MOM4: Segment/Pause Clean
- Perform each set with with 2s pause at power position/hip.
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, August 22nd, 2026 - Olympic Weightlifting 279.2

Strength

JERK POSITION WORK
E3:30MOM4: Jerk Drive
- Perform each with a heavy weight or as prescribed.
- Reset between each rep. NO TOUCH N GO!
NOTE: Focus on driving bar directly above the shoulders versus out and forward.
1st set: 3 @ 95%
2nd set: 3 @ 100%
3rd set: 2 @ 104%
4th set: 2 @ 106%
% of Jerk

Accessory

A) E1:30MOM3: Plate Loaded Band Spanish Squat https://youtu.be/92Sctx6SeZU?si=iCuDCDhqlhM-7RnN
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
NOTE: Squat stance is narrow. However, stance width can be adjusted based on your mobility needs.
TOTAL 10 REPS PER SET

B) E1:30MOM3: Z Seated Hip to Halo https://youtu.be/cziPNNioEFo?si=x2sEsMGY4cAgDfQH
- Perform each set with a moderate kettlebell, changing direction of rotation after each rep.
- Reps should be slow and controlled.
1 REP = 1 ROTATION
TOTAL 10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 2x 30s-1:00 Banded Lat Stretch (1 hold per side)
B) 2x 30s-1:00 Band Cross Body Shoulder Stretch (1 hold per arm)
C) 2x 30s-1:00 Half Kneeling Hamstring Stretch (1 hold per leg)
D) 1x 30s-1:00 Puppy Dog Stretch
E) 2x 30s-1:00 Banded Hip Flexor Glides

Bootcamp

Friday, August 21st, 2026 - Movement Lab

General Warm-Up

Side to Side Inchworms 10 Reps
Reverse wall walks 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Neural Warm-Up

Speed Pass
1 min on 30 sec off · 6 rounds
Grab 2 objects each
Count as many unbroken catches as possible each round with your partner
Stay as close as needed to make the catches, pick up speed and distance as you get more comfortable
Track: beat last week's best round

Strength

Metronome Sprinters March 320 bpm
10min Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes down every 1 minute Decreasing by 20 bpm
Track: your fastest lockout position maintained — beat last week's BPM
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WOD

For Points

Workout Format

Worst Case Scenario (Cross Hands)
AMRAP 30 sec on 1 min rest · 6 rounds
Table Top position, hips in front of knees, hands under shoulders
Using the arms, jump and catch yourself on blocks or raised platform

Stimulus

Elite: 6 inch riser
Competitive: foam blocks
Performance: yoga mat

Accessory

Wall Ball Partner Pass
4 rounds 1 min on 1 min off
Max Reps per round
13ft apart — one step further than last week

Cooldown

Collect your high 5's and have an amazing day :)

Bootcamp

Friday, August 21st, 2026 - Bootcamp

General Warm-Up

1 Rounds
30 Pogo Hops
15 Band Row
15 Svend Presshttps://www.youtube.com/watch?v=oqPz7vA5auw

3 Rounds
5 Empty Bar Strict Press
3 Dual DB Devil Press
2 Strict Pull up or 5 Ring Rows

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Strict Overhead Press 5 Reps @ 70% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Bent Over DB Y Raises with a Slow Eccentric
Even Minutes). 30-40 Seconds Plank

WOD

For Time

Workout Format

(Time Cap: 13 Minutes)

Elite

21-15-9
Dual DB Devil Press (50/35)
Strict Pull Ups

Competitive

21-15-9
Dual DB Devil Press (35/25)
15-10-5
Strict Pull Ups

Performance

21-15-9
Dual DB Devil Press (35/25)
Assisted Strict Pull Ups or Ring Rows

Stimulus

1) This Is a Pull up Strength Under Fatigue Workout No Kipping. It Does Not Need to Be Unbroken.
2) the Devil Press Should Be Smooth, Pick a Weight That Won’t Crush You.

Cooldown

Optional

Lat Stretch
Shoulder Stretch

Strength

Friday, August 21st, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Zercher Good Morning
10 Empty Bar Bent Over Wide Grip Row
16 Side Lying Leg Abduction
30 Second Bird Dog
30 Seconds Hollow Hold

Specific Warm-Up

Deadlift:1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM

Main Strength

Deadlift:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM

Accessory

Perform as a Superset
A1) Kickstand DB Deadlift3 Sets × 8-12 Reps per Side. Every 2 Minutes on the Minute.
A2) Chin Up3 Sets × 6-12 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch

Bootcamp

Thursday, August 20th, 2026 - Bootcamp

General Warm-Up

1 Rounds
200m Run
15 Cat Cows
30 Seconds Planks

2 Rounds
50m Sandbag Carry
R1)10 Empty Bar Deadlifts(R2)10 Light Weight Deadlift
10 Alternating Lunges

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift 5 Reps @ 70% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Rear Foot Elevated Split Squat Right
Even Minutes). 8-12 Rear Foot Elevated Split Squat Left

WOD

For Time

Workout Format

Event 3 & 2, 2009 Crossfit Games

For Time - with a Partner

200m sandbag run
Partner a runs first. Partner b runs immediately after partner a returns.

Then Immediately Into:

Deadlift Ladder - Every 30 Seconds × 20 Rounds

Partners alternate rounds:
Round 1: partner a - 1 deadlift
Round 2: partner b - 1 deadlift
Round 3: partner a - 1 deadlift
Round 4: partner b - 1 deadlift

Continue Alternating for All 20 Rounds.

Elite

315 → 505 Lb
185 → 375 Lb

** Increase by 10lbs every round.

Competitive

215 → 405 Lb
85 → 275 Lb

** Increase by 10lbs every round.

Performance

65 → 155 lb
55 → 145 lb

** Increase by 5lbs every round.

Stimulus

The goal is to move quickly on the sandbag runs without completely emptying the tank before the barbell. Each 200m run should take roughly 2:00–2:30 or less. Reduce the sandbag weight or distance if needed to stay within that window.
The deadlift ladder should start light and feel very manageable through the early rounds. As the weight builds, reps should become increasingly challenging, with the final few lifts approaching a heavy single for the day. Partners alternate every 30 seconds, giving each athlete one full minute between their own attempts.
Choose the division that gives you a realistic opportunity to progress deep into the ladder while maintaining solid deadlift mechanics. If technique starts to break down, the ladder is over

Cooldown

Optional

Lower Back/glute Stretch
Hamstring Stretch

Bootcamp

Wednesday, August 19th, 2026 - Movement Lab

General Warm-Up

2 Rounds
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side (PVC, controlled)
8 Thread the Needles per side · 1 Sec Pause
8 Low Cossack Slide Squats per side

Neural Warm-Up

4 Corners
20 sec per person · 4 rounds
Numbers or colour called out, tap that colour or number and return to center
Collect as many touchpoints as possible during your time up

Strength

Overhead Step-Back to Forward Lunge
2:30 per set × 4 sets · 8 reps per side (back + front = 1 rep)
Single arm extended overhead holding a dumbbell
Track: load per side
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WOD

For Load

Workout Format

WOD — For Points
Sandbag March
8 rounds · stick to the beat of the metronome, starting 100bpm
20 sec on 1 min off
Elite 100lb / Competitive 70lb / Performance 50lb
Track: highest BPM held with clean marches (knees hit 90)

Stimulus

Weight on ball of feet, hips back, core braced, dont let the body bounce up and down

Accessory

Barbell Rotations 8 min (add weight if you feel comfortable.... finally!!!!)
Back Rack Position
30 sec on 30 sec off

Cooldown

Cooldown
Collect your high 5's and have an amazing day :)

Bootcamp

Wednesday, August 19th, 2026 - Bootcamp

General Warm-Up

1 Rounds
30 Jumping Jacks
15 Band Pass Through
15 Band Pull Aparts
2 Rounds
8 Dual DB Push Press
8 Alternating Lunges
3 Burpees

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Bench Press 5 Reps @ 70% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Strict Single DB Shoulder Press Left
Even Minutes). 8-12 Strict Single DB Shoulder Press Right

WOD

AMRAP / For Reps

Workout Format

For 10 Minute

Elite

12 Dual DB Push Press (50/35)
5 Burpees Over DB
12 Dual DB Lunges (50/35)
5 Burpee Over DB

Competitive

12 Dual DB Push Press (35/25)
5 Burpees Over DB
12 Dual DB Lunges (35/25)
5 Burpee Over DB

Performance

12 Dual DB Push Press (25/15)
5 Burpees Over DB
12 Dual DB Lunges (25/15)
5 Burpee Over DB

Stimulus

1) This Is a Quick Paced Workout. Go Unbroken.
2) Stay Low During the Burpees and Avoid Fully Lying on the Ground.

Cooldown

Optional

Shoulder Stretch
Glute/lower Back Stretch

Strength

Wednesday, August 19th, 2026 - Bench Press

General Warm-Up

2 Rounds
10 Arm Circles per Direction
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

Specific Warm-Up

Bench Press:1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM

Main Strength

Bench Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM

Accessory

Perform as a Superset
A1) Incline Dual DB Bench Press3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Incline Bench Chest Supported Row3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Doorway pec stretch
Band lat stretch per side
Tricep overhead stretch per side

Bootcamp

Tuesday, August 18th, 2026 - Bootcamp

General Warm-Up

1 Rounds
1 Minutes Echo Bike
15 Dynamic Squat Stretchhttps://www.youtube.com/watch?v=xVFiIZ8CFBI
10 Vertical Jumpshttps://www.youtube.com/watch?v=j260zYfRz8Q

2 Rounds
8/5 Cal Echo Bike Sprint
8 Box Jumps
5 Toes to Bar or 10 Leg/knee Raises

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 70% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Front Squats with a Slow Eccentric
Even Minutes). 8-12 Dual DB Stiff Leg Deadlift

WOD

For Time

Workout Format

3 Rounds (Time Cap: 15 Minutes)

Elite

20 Box Jumps
20 Toes to Bar
20/15 Cal Echo Bike

Competitive

20 Box Jumps
20 Knees to Elbows
15/10 Cal Echo Bike

Performance

20 Box Step Ups
20 Hanging Leg Raises
15/10 Cal Echo Bike

Stimulus

1) This Will Cause Fatigue Through the Hip Flexors (Pulling Legs up During Jumps and Toes to Bar). Break up Work as Needed.
2) Go Hard on the Bike but Leave Enough in the Tank to Go Straight into the Box Jumps with Confidence.

Cooldown

Optional

Hip Flexor Stretch
Calf Stretch

Bootcamp

Monday, August 17th, 2026 - Bootcamp

General Warm-Up

1 Rounds
200m Run
8 Inchworms
8 Single DB Sumo Deadlift per Side
2 Rounds
250m Row
8 Empty Bar Muscle Snatch
8 Empty Bar Snatch Grip Behind the Neck Press
8 Empty Bar Power Snatch

Strength

Every 1:30 Minutes on the Minutes × 6 Rounds
Snatch 2 Reps @77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 12-16 Alternating Overhead Straddle Side Bendhttps://www.youtube.com/watch?v=HITo1f_dlWc
Even Minutes). 8-12 Pancake Good Morninghttps://www.youtube.com/watch?v=c9EXWHuXAAw

WOD

For Time

Workout Format

3 Rounds (Time Cap: 20 Minutes)

Elite

500m Row
400m Run
30 DB Snatches (50/35)

Competitive

500m Row
400m Run
30 DB Snatches (35/25)

Performance

500m Row
400m Run
20 DB Snatches (35/25)

Stimulus

1) the Cardio Movements Should Be Done at a Steady Pace Without Any Major Drop Offs During Later Rounds.
2) the DB Snatches Should Be Aimed to Be Done Unbroken. Adjust Weights as Needed.

Cooldown

Quad Stretch
Hamstring Stretch

Strength

Monday, August 17th, 2026 - Squat

General Warm-Up

2 Rounds
10 Air Squats
10 Reverse Lunges
10 Glute Bridge
10 Barbell Good Morning
16 Alternating Side Lunges
30 Second Plank
30 Seconds Deep Squat Hold

Specific Warm-Up

Back Squats:Every 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM

Main Strength

Back Squat: 3 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM

Accessory

Perform as a Superset
A1) Barbell Stiff Leg Deadlift 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Lunge 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch

Strength

Sunday, August 16th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Scap Push Ups
10 Ring Rows
10 Inchworms

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Dual Db Push Press
5 Empty Bar Shoulder Press With A 5 Second Eccentric

Neural Warm-Up

1 Minutes On The Minute X 5 Rounds
5 Overhead Med Ball Wall Smashes https://www.youtube.com/shorts/iWtkgOt8asc

Main Strength

For 20-30 Minutes Build To A Heavy Overhead Press Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Accessory

Seated Dual DB Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Tricep Overhead DB Extensions 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Dual DB Bent Over Row 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Band Lat Stretch Per Side
Shoulder Across The Chest Stretch Per Side
Overhead Tricep Stretch Per Side

Olympic Weightlifting

Saturday, August 15th, 2026 - Olympic Weightlifting 278.1

General Warm-Up

whiteboard.raisethebarfitness.ca
Log your workout to start tracking your OLY GAINZ 🏋🏻‍♂️🏋🏻‍♀️. Feel free to leave some comments of love and encouragement for each other 🤜🏼 🤛🏼, and appreciation of Coach JJ and her “I just care!” approach to OLY programming! 🤩

2 Rounds: 10-minute cap
A) 6x Bent Over Reverse Fly w/ light plates
B) 6x Banded Straight Arm Lat Pull Down
C) 6x 1-1/4 Cobra Squats
D) 10x Runner's Lunge Thoracic Rotation (5 per side)

Strength

OVERHEAD POSITION WORK
E2:00MOM3: Snatch Push Jerk
- Perform each set with snatch grip on the bar and feet set in OHS squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 4 @ 55%
2nd set: 4 @ 60%
3rd set: 4 @ 60%
% of Snatch/Power Snatch

SNATCH WORK
E2:00MOM4: Segment/Pause Snatch
- Perform each set with 2s pause at power position/hip.
1st set: 3 @ 65%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
% of Snatch/Power Snatch

CLEAN WORK
E2:00MOM4: Segment/Pause Clean
- Perform each set with with 2s pause at power position/hip.
1st set: 3 @ 65%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, August 15th, 2026 - Olympic Weightlifting 278.2

Strength

JERK POSITION WORK
E3:30MOM4: Jerk Drive
- Perform each with a heavy weight or as prescribed.
- Reset between each rep. NO TOUCH N GO!
NOTE: Focus on driving bar directly above the shoulders versus out and forward.
1st set: 4 @ 90%
2nd set: 4 @ 95%
3rd set: 3 @ 100%
4th set: 3 @ 104%
% of Jerk

Accessory

A) E1:30MOM3: Plate Loaded Band Spanish Squat https://youtu.be/92Sctx6SeZU?si=iCuDCDhqlhM-7RnN
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
NOTE: Squat stance is narrow. However, stance width can be adjusted based on your mobility needs.
TOTAL 8-10 REPS PER SET

B) E1:30MOM3: Z Seated Hip to Halo https://youtu.be/cziPNNioEFo?si=x2sEsMGY4cAgDfQH
- Perform each set with a moderate kettlebell, changing direction of rotation after each rep.
- Reps should be slow and controlled.
1 REP = 1 ROTATION
TOTAL 8-10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 2x 30s-1:00 Banded Lat Stretch (1 hold per side)
B) 2x 30s-1:00 Band Cross Body Shoulder Stretch (1 hold per arm)
C) 2x 30s-1:00 Half Kneeling Hamstring Stretch (1 hold per leg)
D) 1x 30s-1:00 Puppy Dog Stretch
E) 2x 30s-1:00 Banded Hip Flexor Glides