Building Stable Weightlifting Positions With Greg Everett Week 2

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Greg Everett's Building Better & More Stable Positions Week 2

Week 2


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. Don’t make more than 2 attempts at a weight if you miss. On other lifts, feel out a weight heavier than last week that’s challenging but leaves you a little room for more weight next week.


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

2x3 @ 90% of 3RM


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

5RM

2x5 @ 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+2)RM

2x(5+2) @ 90% of RM


Jerk Recovery

2RM


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

2x3 @ 90% of 3RM


Pause Back Squat (5-count pause)

5RM

2x5 @ 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

2x3 @ 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. 

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