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