3 Day P&G Strength Focus

Power and Grace Performance

Weightlifting
Coaches
Jessie Stemo and Morghan King

This 8 week strength program will provide you with the foundational movements for weightlifting. Through allocation of more volume to the strength movements and pulls while keeping lift complexes to work on technique; this program has been carefully designed to build you a stronger base while still creating complexes to gain better body awareness and strength. Everything is provided for you, including accessory movements at the end of each training session that builds strength and focuses on the main goal of the cycle.

benefit-image-0
Benefits of the Program:
We believe this program will help you develop positional strength, technical consistency, squat and pulling strength and pulling strength & power, and overall work capacity!
Features
feature-icon
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Video Library
Video Library of each exercise to help you be your best.
feature-icon
Delivered through TrainHeroic
Same great program, coming to you in a fresh new way!
Equipment
Required
Barbell // Plates
Recommended
Blocks
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
3 Strength W1D1

A

Back Squat:

10, 8, 8, 8 @ 60, 65, 70, 75 %

B

Hip Snatch

5 x 3 @ 45, 50, 55, 60, 65 %

C

Blocks Knee: Snatch

5 x 2 @ 60, 65, 70, 75, 80 %

D

Blocks Mid Thigh: Snatch High Pull

6 x 4 @ 80, 85, 90, 94, 94, 94 %

Circuit

E

Accessories: Farmer Carry: 3x100ft Plank to Side Plank: 3x20 total Barbell Rollout: 3x8

Tuesday
3 Strength W1D2

A

Front Squat:

4 x 8 @ 60, 65, 70, 74 %

B

Mid Thigh Hang Clean

4 x 3 @ 45, 50, 55, 60 %

C

Blocks Knee Clean + Jerk

5 x 2 @ 60, 65, 70, 75, 80 %

D

Blocks Mid Thigh: Clean High Pull

5 x 3 @ 85, 90, 94, 94, 94 %

Circuit

E

Accessories: Front Foot Elevated DB Lunge: 3x8each leg Banded Leg Extension: 3x20 Single Leg Banded Hamstring Curl: 3x30

Thursday
3 Strength W1D3

A

Snatch Grip Strict Press

4 x 5 @ 25, 30, 35, 40 %

B

Snatch High Pull + Below Knee Hang Snatch

2, 2, 1, 1, 1 @ 60, 65, 70, 75, 80 %

C

Muscle Clean

5, 4, 3, 3 @ 30, 35, 40, 45 %

D

Clean Pull + Floating Hang Clean + Jerk

5 x 2 @ 60, 65, 70, 74, 77 %

E

Deficit Clean Deadlift

3 x 5 @ 90, 95, 100 lb

Circuit

F

Accessories: Barbell Skull Crusher: 3x15 Barbell Bicep Curl: 3x12 Strict Pullup: 3x10

Coaches
coach-avatar Jessie Stemo

Jessie Stemo is both a decorated athlete and coach for Power and Grace Performance. She has been weightlifting full time since 2014, and coaching since 2016. She came to Power and Grace from the Olympic Training Center. She is proud to have been able to represent Team USA internationally more than 10 times, and has no plans of slowing down. Jessie loves coaching and seeing the team grow.

coach-avatar Morghan King

Morghan King is a retired weightlifter and current coach at Power and Grace Performance. Morghan has loved watching athletes grow in the sport. Morghan is a decorated weightlifter and record holder. She has represented Team USA both nationally and internationally numerous times, and is a 2016 Rio de Janeiro Olympian.

closer-image-1
closer-image-2
JOIN US!

Interested in improving strength and power? We hope you'll join us on our snatch focus cycle, and we're excited to watch you grow!

Get 3 Day P&G Strength Focus
closer-image-3
FAQs
Who is this program for?
This program is best for beginner to intermediate weightlifters. Our 3-day program can be used as a supplementary program to other fitness programs or for those whose schedule doesn’t allow 5 days of training per week.
Does it matter what skill level I am?
All skill levels are welcome! Both of our programs are based off of percentages so that everyone is able to complete the workouts based on their current skill level.
What goals will this program accomplish?
This training cycle will have unique goals that you will be able to see outlined in the program. Overall our goal is to help you improve the olympic lifts by using primers, squats, pulls, and accessories. Our exercise selection is designed to help you make progress and develop strength and power.
What metrics are we tracking?
When designing the program we are tracking your weekly volume, tonnage, and intensity.
3 Day P&G Strength Focus