Sunday, November 8th, 2026 - Olympic Weightlifting 290.2
Strength
BACK SQUAT WORK
E3:00MOM6
- Complete each set as prescribed or adjust where necessary based on how you're feeling.
NOTE: 1st set is a warm up set. Adjust weights where necessary.
1st set: 5 @ 65%
2nd set: 2-3 @ 70%
3rd set: 2-3 @ 75%
4th set: 1-2 @ 80%
5th set: 1-2 @ 80%
6th set: 1-2 @ 80%
% of Back Squat
Accessory
A) E1:30MOM3: Goblet L-Seated Pike Leg Lifts https://youtu.be/kiWHV37bdaE?si=Vf3ZS4QEKNrrSBdR
Movement Swap: Alternating Pike Leg Lift (Bodyweight) https://youtu.be/k0rGt74G80M?si=4xZtK31vkBMammcg
- Perform movement with a moderate kettlebell or bodyweight.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and straight legs to engage the hips flexors.
TOTAL 10-12 REPS PER SET (5-6 REPS PER LEG)
B) E1:30MOM3: Supine Toes to Bar (Rig) https://youtu.be/AckyjE7USU8?si=R2GJ23GnInZ3DlM1
- Perform movement from the rig.
- Reps should be slow and controlled to focus on engaging the core.
TOTAL 8-10 REPS PER SET