Greg Everett's Building Better & More Stable Positions, Week 5

This week you’ll transition to different exercises with reduced intensity to recover from the last few weeks. Like Week 1, feel out moderate weights that feel good and allow you to perform the lifts well and get you moving without being too taxing.

Find Week 1 here!

Find Week 2 here!

Find Week 3 here!

Find Week 4 here!

Week 5

Monday

Tall Snatch

3x5

Snatch Segment Pull (mid-thigh with 3-second pause) + Snatch Pull

4x(2+1)

Parallel Back Squat + Back Squat

4x(2+2)

Stiff-legged Deadlift

3x6

Weighted Plank

8x15 seconds on, 15 seconds off

Tuesday

Snatch Pull + Snatch

5x(1+1)

Snatch Balance with 3-second hold at the bottom

4x3

Jerk Rack Support

3x10 seconds

Turkish Get-up

2x5 per side

Wednesday

Tall Clean

3x5

Clean Segment Pull (3-second pause at mid-thigh) + Clean Pull

4x(2+1)

Paused Back Squat (3-second count)

3x3

Single Leg/Arm Dumbbell RDL

3x8 per side

Weighted Plank

8x20 seconds on, 10 seconds rest

Thursday

Clean Pull + Clean 

5x(1+1)

Jerk Dip Squat + Jerk (3-second hold in the split)

5x(3+1)

Push Press (3-second hold overhead on the last rep)

4x3

Pull Ups

30 total reps

Hanging Leg Raises

3x max hold

Friday

Rest

Saturday

Snatch (3-second hold in bottom)

5x1

Clean & Jerk (3-second hold in the bottom)

5x(1+1)

Front Squat (3-second pause on the first rep)

3x2

Overhead Dumbbell Step Up

3x8 per leg

Russian Twist

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.