Building Stable Weightlifting Positions With Greg Everett Week 1

Building Stable Weightlifting Positions With Greg Everett Week 1

Here's week 1 of a 5-day a week, 12-week long program to building better and more stable positions in weightlifting by Catalyst Athletics' Greg Everett.

Mar 12, 2018 by Armen Hammer
Building Stable Weightlifting Positions With Greg Everett Week 1
Greg Everett's Building Better & More Stable Positions Week 1

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Greg Everett's Building Better & More Stable Positions Week 1


Week 1


The goal this week is to learn and practice new movements, get accustomed to the volume and establish a baseline. The intensity should be moderate—you should feel like you’re capable of using considerably more weight next week. Feel out a weight to use for all prescribed sets that makes you have to work to maintain perfect positions and balance, but leaves you feeling energized rather than drained. Don’t worry—you’ll have plenty of upcoming opportunities to go heavy. 


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)

4x3


Back Squats (5-count eccentric on the first 2 reps of each set)

3x5


Stiff-Legged Deadlift

3x8


Weighted Plank

3x30 seconds


Tuesday


Segment Snatch (at the knee, 3 second pause)

5x2


Snatch Push Press + Overhead Squat (5 second pause in the bottom)

5(5+2)


Jerk Recovery

5x2


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)

4x3


Pause Back Squat (5-count pause)

3x5


Single Leg, Single Arm Dumbbell RDL

3x10 on each side


Weighted Plank

3x30 seconds


Thursday


Segment Clean (at the knee, 3 second pause)

5x2


Pause Jerk (3 second hold at the bottom, 5 second hold in the split)

5x2


Behind The Neck Push Press (5 second hold overhead on the last rep)

4x6


Bent Row

4x15


Hanging Leg Raise

3 set of max reps


Friday


Rest


Saturday


Snatch + Overhead Squat (5 second hold at the bottom)

5x(1+1)


Clean + Power Jerk + Jerk (5 second hold in the split)

5x(1+1+1)


Front Squat (5-count eccentric on the first 2 reps of each set)

4x3


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.