Building Stable Weightlifting Positions With Greg Everett Week 7
Building Stable Weightlifting Positions With Greg Everett Week 7
Here's Week 7 of a 12-week program to build 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 7
This week you’ll work up to max on the main lifts and then do back-offs, aiming to beat your best lifts from last week.
Monday
Tall Snatch
3x5
Snatch Segment Pull (mid-thigh / 3 sec) + Snatch Pull
(2+1)RM
1x(2+1) @ 90% of RM
Parallel Back Squat + Back Squat
(2+2)RM
1x(2+2) @ 90% of RM
Stiff-Legged Deadlift
3 x 6
Weighted Plank
8 x 15 sec / 15 sec rest
Tuesday
Snatch Pull + Snatch
(1+1)RM
2x(1+1) @ 90% of RM
Snatch Balance (3 sec hold in bottom)
3RM
1 x 3 @ 90% of RM
Jerk Rack Support
10 sec x 1RM
Turkish Get-up
2x5/side
Wednesday
Tall Clean
3x5
Clean Segment Pull (mid-thigh / 3 sec) + Clean Pull
(2+1) RM
1x(2+1) @ 90% of RM
Pause Back Squat (3 sec)
3RM
1x3 @ 90% of RM
Single Leg/Arm DB RDL
3 x 8/side
Weighted Plank
8 x 20 sec / 10 sec rest
Thursday
Clean Pull + Clean
(1+1)RM
2x(1+1) @ 90% of RM
Jerk Dip Squat + Jerk : 3+1 (3 sec hold in split)
(3+1)RM
2x(3+1) @ 90% of RM
Push Press (3 sec hold overhead last rep)
3RM
1x3 @ 90% of RM
Pull-up
45 total reps
Hanging Leg Raise
3 x max
Friday
Rest
Saturday
Snatch (3 sec hold in bottom)
(1+1)RM
2 x(1+1) @ 90% of RM
Clean & Jerk (3 sec hold in split)
(1+1)RM
2 x(1+1) @ 90% of RM
Front Squat (3 sec pause rep 1)
2RM
1x2 @ 90% of RM
Overhead DB Step-up
3x8/leg
Russian Twist
3 x 20-30
Sunday
Rest