Building Stable Weightlifting Positions With Greg Everett Week 8

Building Stable Weightlifting Positions With Greg Everett Week 8

Here's Week 8 of a 12-week program to build better and more stable positions in weightlifting, by Catalyst Athletics' Greg Everett.

Apr 30, 2018 by Armen Hammer
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Greg Everett's Building Better & More Stable Positions, Week 8

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Greg Everett's Building Better & More Stable Positions, Week 8

This is the final week for these exercises, so the goal is to beat your best from the past 2 weeks.

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!


Monday

Tall Snatch

3x5

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

(2+1)RM

Parallel Back Squat + Back Squat

(2+2)RM

Stiff-legged Deadlift

3x6

Weighted Plank

8x15 seconds on, 15 seconds off


Tuesday

Snatch Pull + Snatch

(1+1)RM

Snatch Balance with 3-second hold at the bottom

3RM

Jerk Rack Support

10 seconds @ 1RM

Turkish Get-up

2x5 per side


Wednesday

Tall Clean

3x5

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

(2+1)RM

Paused Back Squat (3-second count)

3RM

Single Leg/Arm Dumbbell RDL

3x8 per side

Weighted Plank

8x20 seconds on, 10 seconds rest


Thursday

Clean Pull + Clean 

(1+1)RM

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

(3+1)RM

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

3RM

Pull Ups

45 total reps

Hanging Leg Raises

3x max hold


Friday

Rest


Saturday

Snatch (3-second hold in bottom)

1RM

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

(1+1)RM

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

2RM

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.