Building Stable Weightlifting Positions With Greg Everett Week 11
Building Stable Weightlifting Positions With Greg Everett Week 11
Here's Week 11 of a 12-week program to build better and more stable positions in weightlifting, by Catalyst Athletics' Greg Everett.
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You’ll begin tapering a bit this week in preparation for snatch and clean and jerk maxes next. Saturday: NO MISSES on heavy single squat attempts
Monday
Snatch – 5 singles each on the minute @ 73%, 78%, 83%, then work to heavy single with
max 2 min rest
Snatch Pull – 2 x 3 @ 105%
Front Squat – Heavy single, 1 x 2 @ 90% of HS
Weighted Plank – 8 x 15 sec / 15 sec rest
Tuesday
Tall Snatch – 3x3
Snatch from Power Position – 5 x 2 @ 65-75%
Snatch Balance – Heavy single
Wednesday
Clean – 5 singles each on the minute @ 73%, 78%, 83%, then work to heavy single with max
2 min rest
Clean Pull – 2 x 3 105%
Back Squat – 3 x 3 @ 75%
Weighted Plank – 8 x 20 sec / 10 sec rest
Thursday
Jerk – 5 singles each on the minute @ 73%, 78%, 83%, then work to heavy single with max
2 min rest
Power Clean + Push Press – 5 x 2+1 @ 90-95% of PP; attempt a PR PP if you feel good
Hanging Leg Raise – 3 x max
Friday
Rest
Saturday
Snatch – Heavy single
Clean & Jerk – 1+1 @ 90%
Front Squat – 2 x 1 @ 90%
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 and jerk, and Olympic Trials coach.