Greg Everett's Building Better & More Stable Positions, Week 7

This week you’ll work up to max on the main lifts and then do back-offs, aiming to beat your best lifts from last week.

Find Week 1 here!

Find Week 2 here!

Find Week 3 here!

Find Week 4 here!

Find Week 5 here!

Find Week 6 here!

Monday

Tall Snatch 

3x5
Snatch Segment Pull (mid-thigh / 3 sec) + Snatch Pull 

(2+1)RM

1x(2+1) @ 90% of RM 

Parallel Back Squat + Back Squat

 (2+2)RM

1x(2+2) @ 90% of RM
Stiff-Legged Deadlift 

3 x 6
Weighted Plank 

8 x 15 sec / 15 sec rest

Tuesday

Snatch Pull + Snatch 

(1+1)RM

2x(1+1) @ 90% of RM
Snatch Balance (3 sec hold in bottom) 

3RM

1 x 3 @ 90% of RM 

Jerk Rack Support

10 sec x 1RM
Turkish Get-up

2x5/side

Wednesday

Tall Clean 

3x5
Clean Segment Pull (mid-thigh / 3 sec) + Clean Pull 

(2+1) RM

1x(2+1) @ 90% of RM 

Pause Back Squat (3 sec)

3RM

1x3 @ 90% of RM
Single Leg/Arm DB RDL

3 x 8/side
Weighted Plank 

8 x 20 sec / 10 sec rest

Thursday

Clean Pull + Clean 

(1+1)RM

2x(1+1) @ 90% of RM
Jerk Dip Squat + Jerk : 3+1 (3 sec hold in split) 

(3+1)RM

2x(3+1) @ 90% of RM

Push Press (3 sec hold overhead last rep)

3RM

1x3 @ 90% of RM 

Pull-up

45 total reps
Hanging Leg Raise

3 x max

Friday

Rest

Saturday

Snatch (3 sec hold in bottom)

(1+1)RM

2 x(1+1) @ 90% of RM 

Clean & Jerk (3 sec hold in split)

(1+1)RM

2 x(1+1) @ 90% of RM 

Front Squat (3 sec pause rep 1)

2RM

1x2 @ 90% of RM 

Overhead DB Step-up 

3x8/leg

Russian Twist 

3 x 20-30

Sunday

Rest