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