Saturday, October 3rd, 2026 - Olympic Weightlifting 285.2
Strength
FRONT SQUAT WORK
E3:30MOM4
- Perform each set as...
1st & 2nd set: 2x 2s Pause FS + 2 FS
TOTAL 4 REPS PER SET
3rd & 4th set: 1x 2s Pause FS + 2 FS
TOTAL 3 REPS PER SET
NOTE: Complete each set as prescribed or adjust where necessary.
1st set: 4 @ 65%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
% of Front Squat
Accessory
A) 3 Rounds: 1:30 EFFORT + 1:00 REST- Sandbag Bearhug Carries https://youtu.be/jb9Ge6SP8IA?si=zotAZ3G52D7O3Q28
- Perform each set with a moderate sandbag or a weight that is manageable for all sets.
STEPS=REPS
B) E1:30MOM3: Weighted Hollow Hold https://youtu.be/aqet70KyAbk?si=qLQAuRP9w5BVX2f4
- Perform each set with a light plate, holding to failure or max 1:30.
Cooldown
1-2 Rounds Not For Time
- Focus on relaxed breathing.
A) 1x 30s-1:00 Shoulder Extension Stretch on Floor
B) 1x 30s-1:00 Weighted Butterfly Stretch w/ light or moderate dumbbells
C) 6x 90-90 Glute Stretch (3 per leg)
D) 6x 30s-1:00 Banded T-Spine Opener (3 per side)