Building Stable Weightlifting Positions With Greg Everett Week 9
Building Stable Weightlifting Positions With Greg Everett Week 9
Here's Week 9 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 9
This week you’ll transition into more of an emphasis on the snatch and clean & jerk to really put all the new strength and position work to use. Feel out moderate weights where intensity is not prescribed.
Monday
Snatch
5 singles each on the minute @ 70%, 75%, 80%
Snatch Pull
3 x 3 @ 90%
Front Squat
3 x 5 @ 70%
Weighted Plank
8 x 15 sec / 15 sec rest
Tuesday
Tall Snatch
3 x 3
Snatch from Power Position
5 x 2
Snatch Balance
5 x 1
Wednesday
Clean
5 singles each on the minute @ 70%, 75%, 80%
Clean Pull
3 x 3 @ 90%
Pause Back Squat (3sec)
3 x 3@ 65%
Weighted Plank
8 x 20 sec / 10 sec rest
Thursday
Jerk
5 singles each on the minute @ 70%, 75%, 80%
Power Clean + Push Press
5 x (2+1)
Hanging Leg Raise
3 x max
Friday
Rest
Saturday
Snatch
3 x 1 @ 85%
Clean & Jerk
3 x 1+1 @ 85%
Front Squat
3 x 1
Russian Twist
3 x 20-30
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.