Building Stable Weightlifting Positions With Greg Everett Week 1
Building Stable Weightlifting Positions With Greg Everett Week 1
Here's week 1 of a 5-day a week, 12-week long program to building better and more stable positions in weightlifting by Catalyst Athletics' Greg Everett.
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Greg Everett's Building Better & More Stable Positions Week 1
Week 1
The goal this week is to learn and practice new movements, get accustomed to the volume and establish a baseline. The intensity should be moderate—you should feel like you’re capable of using considerably more weight next week. Feel out a weight to use for all prescribed sets that makes you have to work to maintain perfect positions and balance, but leaves you feeling energized rather than drained. Don’t worry—you’ll have plenty of upcoming opportunities to go heavy.
Monday
Press In Snatch with 2-count Hold Overhead
3x5
*snatch grip press from the bottom of a snatch
Floating Halting Snatch Deadlift (mid-thigh, 3-count halt)
4x3
Back Squats (5-count eccentric on the first 2 reps of each set)
3x5
Stiff-Legged Deadlift
3x8
Weighted Plank
3x30 seconds
Tuesday
Segment Snatch (at the knee, 3 second pause)
5x2
Snatch Push Press + Overhead Squat (5 second pause in the bottom)
5(5+2)
Jerk Recovery
5x2
Turkish Get-up
3x5 each side
Wednesday
Press In Clean with 2-count Hold Overhead
3x5
*clean grip press from the bottom of a clean
Floating Halting Clean Deadlift (mid-thigh, 3-count halt)
4x3
Pause Back Squat (5-count pause)
3x5
Single Leg, Single Arm Dumbbell RDL
3x10 on each side
Weighted Plank
3x30 seconds
Thursday
Segment Clean (at the knee, 3 second pause)
5x2
Pause Jerk (3 second hold at the bottom, 5 second hold in the split)
5x2
Behind The Neck Push Press (5 second hold overhead on the last rep)
4x6
Bent Row
4x15
Hanging Leg Raise
3 set of max reps
Friday
Rest
Saturday
Snatch + Overhead Squat (5 second hold at the bottom)
5x(1+1)
Clean + Power Jerk + Jerk (5 second hold in the split)
5x(1+1+1)
Front Squat (5-count eccentric on the first 2 reps of each set)
4x3
Overhead Dumbbell Walking Lunge
3x10 each leg
Russian Twists
3x30
Sunday
Rest
Greg Everett is the owner of Catalyst Athletics, head coach of the USA Weightlifting National Champion team Catalyst Athletics, author of the books Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports, fifth-place finisher at the USAW National Championships, masters national champion, masters American Open champion, masters American record holder in the clean & jerk, and Olympic Trials coach.