Saturday, May 9th, 2026 - Olympic Weightlifting 265.2
Strength
BACK SQUAT WORK
E3:30MOM4 OR REST 3:30 PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
https://youtu.be/XETlWcJv2I0?si=nis5BzsRGP46hSzv
1st set set: 4 @ 70%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
% of Back Squat
Accessory
3 Rounds
A) 1:30: 6x Seated Full Raise w/ light plates https://youtu.be/PDQwzZuf5Ug?si=a44G
B) 1:30: 6x Incline Bench DB Pull Over w/ moderate dumbbell https://youtu.be/D8LrsXXxYL8?si=tMJaZKu98I0Pv5lw
C) 1:30: 10x Bird Dog Rows w/ moderate dumbbell (5 per arm) https://youtu.be/T-W2pjBxyJQ?si=VpaLT
D) REST 1:00
Cooldown
2 Rounds Not For Time
A) 2x 30s Band BTB Single Arm Stretch (1 hold per arm) https://youtu.be/U4ow2MXpHL0?si=3MHzxPGncjbYi5tu
B) 1x 30s Bench PVC Lat Stretch https://youtu.be/4K9VrVIX93w?si=uQXrPnRr7nKS-MYY
C) 2x 30s Couch Stretch https://youtu.be/9_2Qemb_oBY?si=MnRl_CIKm-9_c8Tu
D) 5x T-Spine Extension on Foam Roller or Med Ball https://youtu.be/CljkdQSVz_I?si=2iquxg83Wtytu72y