Greg Everett's Building Better & More Stable Positions, Week 9

This week you’ll transition into more of an emphasis on the snatch and clean & jerk to really put all the new strength and position work to use. Feel out moderate weights where intensity is not prescribed.

Find Week 1 here!

Find Week 2 here!

Find Week 3 here!

Find Week 4 here!

Find Week 5 here!

Find Week 6 here!

Find Week 7 here!

Find Week 8 here!

Monday

Snatch 

5 singles each on the minute @ 70%, 75%, 80% 

Snatch Pull

3 x 3 @ 90%

Front Squat

3 x 5 @ 70%

Weighted Plank

8 x 15 sec / 15 sec rest

Tuesday

Tall Snatch

3 x 3

Snatch from Power Position

5 x 2

Snatch Balance

5 x 1

Wednesday

Clean

5 singles each on the minute @ 70%, 75%, 80%

Clean Pull

3 x 3 @ 90%

Pause Back Squat (3sec)

3 x 3@ 65%

Weighted Plank

8 x 20 sec / 10 sec rest

Thursday

Jerk

5 singles each on the minute @ 70%, 75%, 80%

Power Clean + Push Press

5 x (2+1) 

Hanging Leg Raise

3 x max

Friday

Rest

Saturday

Snatch

3 x 1 @ 85%

Clean & Jerk

3 x 1+1 @ 85% 

Front Squat

3 x 1

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.