Workouts

Today & Previous Upcoming
Clear
Olympic Weightlifting

Saturday, April 25th, 2026 - Olympic Weightlifting 263.1

General Warm-Up

2 Rounds: 10 minute Cap

A) 10x Band Shoulder Raise Abduction (5 per arm)
B) 10x Band Shoulder Distraction w/ Flexion (5 per arm)
C) 5x Weighted Plate Good Morning w/ light plate
D) 10x Alternating Squat Thoracic Rotations (5 per side)

Strength

SNATCH WORK

E2:00MOM6: 3-position Snatch + OHS
- Perform each set as...
1 Floor + 1 Mid-Thigh + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 62%
2nd set: 64%
3rd set: 66%
4th set: 70%
5th set: 74%
6th set: 76%
% of Snatch

C&J WORK

E2:00MOM6: 3-position Clean + Split Jerk
- Perform each set as...
1 Floor + 1 Mid-Thigh + 1 High-Hang + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
1st set: 62%
2nd set: 64%
3rd set: 66%
4th set: 70%
5th set: 74%
6th set: 76%
% of C&J

Olympic Weightlifting

Saturday, April 25th, 2026 - Olympic Weightlifting 263.2

Strength

BACK SQUAT WORK

E3:30MOM3 OR REST 3:30 PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme. 

1st set set: 6 @ 66%
2nd set: 6 @ 66%
3rd set: 6 @ 66%
% 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

2 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)

Strength

Sunday, April 26th, 2026 - Strength

General Warm-Up

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 band pull a parts
30 seconds hollow holds

Specific Warm-Up

With an empty bar perform 10 back Strict Overhead Press with a 5 second eccentric

Neural Warm-Up

Med Ball Slams
5 sets x 2 reps Every 30 seconds 

Main Strength Movement

Strict Overhead Press

Every 2.5 minutes on the minute
5 sets x 5 reps @ 72.5% 1RM

Secondary Strength Movement

Push Press

Every 2 minutes on the minute
3 sets x 6-8 reps @ 65% 1RM

Accessory

Seated DB Arnold Press 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Weighted Dips 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch