Building Stable Weightlifting Positions With Greg Everett Week 8
Building Stable Weightlifting Positions With Greg Everett Week 8
Here's Week 8 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 8
This is the final week for these exercises, so the goal is to beat your best from the past 2 weeks.
Monday
Tall Snatch
3x5
Snatch Segment Pull (mid-thigh with 3-second pause) + Snatch Pull
(2+1)RM
Parallel Back Squat + Back Squat
(2+2)RM
Stiff-legged Deadlift
3x6
Weighted Plank
8x15 seconds on, 15 seconds off
Tuesday
Snatch Pull + Snatch
(1+1)RM
Snatch Balance with 3-second hold at the bottom
3RM
Jerk Rack Support
10 seconds @ 1RM
Turkish Get-up
2x5 per side
Wednesday
Tall Clean
3x5
Clean Segment Pull (3-second pause at mid-thigh) + Clean Pull
(2+1)RM
Paused Back Squat (3-second count)
3RM
Single Leg/Arm Dumbbell RDL
3x8 per side
Weighted Plank
8x20 seconds on, 10 seconds rest
Thursday
Clean Pull + Clean
(1+1)RM
Jerk Dip Squat + Jerk (3-second hold in the split)
(3+1)RM
Push Press (3-second hold overhead on the last rep)
3RM
Pull Ups
45 total reps
Hanging Leg Raises
3x max hold
Friday
Rest
Saturday
Snatch (3-second hold in bottom)
1RM
Clean & Jerk (3-second hold in the split)
(1+1)RM
Front Squat (3-second pause on the first rep)
2RM
Overhead Dumbbell Step Up
3x8 per leg
Russian Twist
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.