Saturday, June 13th, 2026 - Olympic Weightlifting 270.1
General Warm-Up
2 Rounds: 10-minute cap
A) 10x Banded Press https://youtu.be/eUOYdi6XLOY?si=3ykgkPl35z-c5xF0
B) 10x Bent Over Band Pull Apart https://youtu.be/So_U-1QjiJU?si=hceQU340BM8FeOtw
C) 10x Scapular CARs https://youtu.be/sAEYmDyI6SE?si=IPy2ji3JpgcUT_py
D) 10x Wall Sit w/ Single Leg March (5 per leg) https://youtu.be/WJ-X-1sL1k8?si=Qr_kiuYslHWL4S9t
Strength
PRESS WORK
E2:00MOM3: SOTTS Press https://youtu.be/K1tgvevtExw?si=l7kZWLFVnmHLU-Kh
Movement Swap: Seated SOTTS Press: https://youtu.be/E4iybFG7u9I?si=s-MlJoNB_fuier9l
NOTE: Movement can be performed while seated on a box/bench if mobility is limited with the squat depth.
- Perform each set with snatch grip on the bar.
1st set: 5 @ 50%
2nd set: 5 @ 50%
3rd set: 5 @ 50%
% of Strict Press
SNATCH BALANCE WORK
E2:00MOM5: Drop Snatch Balance https://youtu.be/UjnGC5GtjkM?si=g9xYiWtX3tSPYygc
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive drop into the catch/receiving position of the snatch.
NO DIP THEN DROP!
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 60%
5th set: 3 @ 60%
% of Snatch/Power Snatch
JERK WORK
E2:00MOM5: Tall Split Jerk or Tall Push Jerk
https://youtu.be/1XDgGpCLMtc
https://youtu.be/gf365quTYIA?si=aoCnv9Rl2K-9zPQu
- Perform the movement from the flat/whole foot.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 55%
5th set: 3 @ 55%
% of Split Jerk/ Push Jerk/C&J
CLEAN WORK
E2:00MOM5: Tall Clean or Tall Power Clean
https://youtu.be/F8RpoBQ3M-Y?si=zbfK-YoxjwuA2DQv
https://youtu.be/ACgF6dti040?si=bjai1rWcX19G66o_
- Perform the movement from flat/whole foot.
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive pull under the bar.
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 55%
5th set: 3 @ 55%
% of Clean/Power Clean