Saturday, May 2nd, 2026 - Olympic Weightlifting 264.2
Strength
BACK SQUAT WORK
E3:30MOM4 OR REST 3:30 PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 4 @ 70%
2nd set: 4 @ 70%
3rd set: 4 @ 70%
4th set: 4 @ 70%
% of Back Squat
Accessory
A) E1:30mom3: Single Arm KB Front Rack Step Up
- Perform Each Set with a Moderate Kettlebell.
- Reps Should Be Slow and Controlled.
TOTAL 10 REPS PER SET (5 PER LEG)
B) E1:30mom3: KB Gorilla Row
- Perform Each Set with Moderate Kettlebells, with Alternating Reps.
TOTAL 12 REPS PER SET (6 PER SIDE)
C) E1:30mom3: Half Turkish Sit Up
- Perform Each Set with a Light to Moderate Kettlebell.
- Focus on the Core Completing the Movement and the Arms Only Guiding You Through the Movement.
TOTAL 8 REPS PER SET (4 PER ARM)
Cooldown
Optional2 Rounds Not for Time
A) 1x 30s Banded Backpack
B) 2x 30s Band Cross Body Shoulder Stretch (1 Hold per Arm)
C) 1x 30s Standing Pancake Stretch
D) 2x 30s Banded Hip Distraction Figure 4 (1 Hold per Leg)