Building Stable Weightlifting Positions With Greg Everett Week 10
Building Stable Weightlifting Positions With Greg Everett Week 10
Here's Week 10 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 10
More snatch and clean & jerk singles and back to heavier weights this week. Don’t get sloppy and return to your old bad positions and habits—focus on proper execution from your first warm-up set to your heaviest. NO MISSES on heavy single squat attempts.
Monday
Snatch
5 singles each on the minute @ 70%, 75%, 80% then work to a heavy single with max 2 minutes rest
Snatch Pull
3 @ 105%
2 @ 110%
2 @ 115%
Front Squat
Heavy single
1x2 @ 90% of heavy single
Weighted Plank
8 x 15 sec / 15 sec rest
Tuesday
Tall Snatch
3 x 3
Snatch from Power Position
5 x 2 @ 60-70%
Snatch Balance
Heavy single
2x1 @ 90% of heavy single
Wednesday
Clean
5 singles each on the minute @ 70%, 75%, 80% then work to a heavy single with max 2 minutes rest
Clean Pull
3 @ 105%
2 @ 110%
2 @ 115 %
Pause Back Squat (3sec)
3 x 3 @ 70%
Weighted Plank
8 x 20 sec / 10 sec rest
Thursday
Jerk
5 singles each on the minute @ 70%, 75%, 80% then work to a heavy single with max 2 minutes rest
Power Clean + Push Press
5 x (2+1) @ 85-90% of push press
Hanging Leg Raise
3 x max
Friday
Rest
Saturday
Snatch
Heavy single
3 x 1 @ 90% of heavy single
Clean & Jerk
Heavy single
3 x 1+1 @ 90% of heavy single
Front Squat
Heavy single
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.