Saturday, June 6th, 2026 - Olympic Weightlifting 269.2
Strength
CLEAN DEADLIFT WORK
E3:30MOM3: Clean Segment Deadlift
- Perform each rep as...
2s below knee + 2s above knee + 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.
https://youtu.be/O0GE5elmMl8
1st set: 5 @ 70%
2nd set: 5 @ 70%
3rd set: 5 @ 70%
% of Clean/Power Clean
Accessory
A) E1:30MOM4: KB Goblet 90-90 Hip Extensions https://youtu.be/CSLWXS2SP5Y?si=KZq3bjrHXVNga74e
- Perform 8-10 reps per set with a moderate kettlebell.
NOTE: Perform movement on one side only and then perform the movement on the other side for the next set.
B) E1:30MOM3: Scap Push Up on Elbows https://youtu.be/uN4ojImyJZw?si=LLXXFKMGZzp2a2pp
- Perform 6-8 reps per set.
- Reps should be slow and controlled.
C) E1:30MOM3: Heel Taps https://youtu.be/L1uY38FyxNU?si=LXlHgdmbD4UHVgzv
- Perform movement with a tight core allowing the obliques to complete the movement.
- Reps should be slow and controlled.
Cooldown
1-2 Rounds Not for Time
* Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Bent Over Scap Retraction Isometic https://youtu.be/c8GmhKHZWI0?si=ySEfNmTX6FaELjMy
B) 5x Shoulder Extension Bridge https://youtu.be/vXIzTJf1uZI?si=FyPAd55shBqFIeRE
C) 6x T-Spine CARs (1 rotation to right + 1 rotation to left = 1 rep) https://youtu.be/p_WjMVOyDew?si=wuC2QyMGQGpign5a
D) 1x 30s-1:00 Saddle Stretch https://youtu.be/JYP2E9VNU9c?si=OVz-5tSm6kA_ki4g
E) 1x 30s-1:00 Banded Frog https://youtu.be/ftzz4YknO0k?si=dybwgk276MA_kvzQ