Greg Everett's Building Better & More Stable Positions, Week 10

More snatch and clean & jerk singles and back to heavier weights this week. Don’t get sloppy and return to your old bad positions and habits—focus on proper execution from your first warm-up set to your heaviest. NO MISSES on heavy single squat attempts.

Find Week 1 here!

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Find Week 3 here!

Find Week 4 here!

Find Week 5 here!

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Find Week 8 here!

Find Week 9 here!

Monday

Snatch 

5 singles each on the minute @ 70%, 75%, 80% then work to a heavy single with max 2 minutes rest

Snatch Pull

3 @ 105%

2 @ 110%

2 @ 115%

Front Squat

Heavy single

1x2 @ 90% of heavy single

Weighted Plank

8 x 15 sec / 15 sec rest

Tuesday

Tall Snatch

3 x 3

Snatch from Power Position

5 x 2 @ 60-70%

Snatch Balance

Heavy single

2x1 @ 90% of heavy single

Wednesday

Clean

5 singles each on the minute @ 70%, 75%, 80% then work to a heavy single with max 2 minutes rest

Clean Pull

3 @ 105%

2 @ 110%

2 @ 115 %

Pause Back Squat (3sec)

3 x 3 @ 70%

Weighted Plank

8 x 20 sec / 10 sec rest

Thursday

Jerk

5 singles each on the minute @ 70%, 75%, 80% then work to a heavy single with max 2 minutes rest

Power Clean + Push Press

5 x (2+1) @ 85-90% of push press

Hanging Leg Raise

3 x max

Friday

Rest

Saturday

Snatch

Heavy single

3 x 1 @ 90% of heavy single

Clean & Jerk

Heavy single

3 x 1+1 @ 90% of heavy single 

Front Squat

Heavy single

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.