Building Stable Weightlifting Positions With Greg Everett Week 3
Building Stable Weightlifting Positions With Greg Everett Week 3
Here's Week 3 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 3
This week you’ll work up to the heaviest set you can manage on main lifts, and then perform back-off sets as a percentage of that max like last week. Set up your warm-ups to beat last week’s weights (don’t repeat the same weight).
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)
3RM
1x3 @ 90% of 3RM
Back Squats (5-count eccentric on the first 2 reps of each set)
5RM
1x5 @ 90% of 5RM
Stiff-Legged Deadlift
3x8
Weighted Plank
3x30 seconds
Tuesday
Segment Snatch (at the knee, 3 second pause)
2RM
2x2 @ 90% of 2RM
Snatch Push Press + Overhead Squat (5 second pause in the bottom)
(5+1)RM
2x(5+1) @ 90% of RM
Jerk Recovery
1RM
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)
3RM
1x3 @ 90% of 3RM
Pause Back Squat (5-count pause)
5RM
1x5 @ 90% of 5RM
Single Leg, Single Arm Dumbbell RDL
3x10 on each side
Weighted Plank
3x30 seconds
Thursday
Segment Clean (at the knee, 3 second pause)
2RM
2x2 @ 90% of 2RM
Pause Jerk (3 second hold at the bottom, 5 second hold in the split)
2RM
2x2 @ 90% of 2RM
Behind The Neck Push Press (5 second hold overhead on the last rep)
6RM
2x6 @ 90% of 6RM
Bent Row
4x15
Hanging Leg Raise
3 set of max reps
Friday
Rest
Saturday
Snatch + Overhead Squat (5 second hold at the bottom)
(1+1)RM
Clean + Power Jerk + Jerk (5 second hold in the split)
(1+1+1)RM
Front Squat (5-count eccentric on the first 2 reps of each set)
3RM
1x3 @ 90% of 3RM
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.