Saturday, July 25th, 2026 - Olympic Weightlifting 275.2
Strength
SNATCH DEADLIFT WORK
E3:30MOM3: Snatch Segment Deadlift
- Perform each rep as...
2s mid-thigh+ 2s power position
- Adjust weight where necessary but maintain the rep scheme.
NOTE- Legs should still have a slight bend in knee while in power position. Do not straighten legs at the top of the deadlift. The intention is to have the legs actively pushing throughout the whole movement.
1st set: 3 @ 78%
2nd set: 3 @ 78%
3rd set: 3 @ 78%
% of Snatch
Accessory
A) E1:30MOM3: Goblet Kang Squat https://youtu.be/n06DFqjNyn0?si=WfnnkEmee3Xc_g1a
Movement Swap: Goblet Squat
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET
B) E1:30MOM3: Straight Arm Weight Plate Russian Twist https://youtu.be/teFvO9ZMkJc?si=4wB3sLyZQnYstOWx
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET
Cooldown
1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Pole Rhomboid Stretch
B) 2x 30s-1:00 Banded Shoulder Distraction w/ Flexion (1 per arm)
C) 1x 30s-1:00 Standing Pancake Stretch
D)1x 30s-1:00 Banded Hip Distraction Figure 4