Saturday, September 5th, 2026 - Olympic Weightlifting 281.2
Strength
FRONT SQUAT WORK
E3:30MOM4
- Perform each set as...
2-1 1/4 Front Squat + 2 Front Squats
TOTAL 4 REPS PER SET
NOTE: Completed each set as prescribed or adjust where necessary.
1st set: 4 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 65%
4th set: 4 @ 65%
% of Front Squat
Accessory
A) E1:30MOM3: KB Lunge Stance Swings https://youtu.be/YM63LMQcGyI?si=pwCQEEfv-tggCn5t
- Perform each set with a moderate kettlebell.
- Complete reps on one leg before rotating to the other leg.
TOTAL 12-16 REPS PER SET (6-8 reps per leg)
B) E1:30MOM3: KB Deadbug https://youtu.be/ipSP9RB3DYM?si=o3gr6_bpvXnWhFk_
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET
Cooldown
1-2 Rounds Not For Time
- Focus on relaxed breathing.
A) 2x 30s-1:00 Band Shoulder Stretch (1 hold per arm)
B) 1x 30s-1:00 Child's Pose w/ Lat Stretch
C) 6x Band Kneeling Quad Eccentric (3 per leg)
D) 1x 30s-1:00 Banded Hips Distraction Figure 4 (1 hold per leg)