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.