5 Day P&G Clean Focus
Power and Grace Performance
WeightliftingThis 12 week clean focus program will make you more familiar with the clean movement by allocating more rep volume toward clean technique over the course of the cycle. It focuses on each position by creating complexes to gain better body awareness and strength. Everything is provided to you, including accessory movements at the end of each training session that builds strength and focuses on the main goal of the cycle
A
Back Squat:
5 x 5 @ 60, 65, 70, 75, 80 %
B
Hip Snatch
5 x 3 @ 45, 50, 55, 60, 65 %
C
Blocks Knee: Snatch Pull to Mid Thigh + Snatch
6 x 2 @ 60, 65, 70, 74, 78, 81 %
D
Snatch Grip Deadlift:
3 x 6 @ 80, 85, 90 %
Circuit
E
Accessories: Single Leg Dumbbell RDL 3x10 Barbell Glute Bridges 3x10 4-Way Monster Walks 3x 5 Each Way
A
Mid Thigh Hang Clean
5 x 3 @ 50, 55, 60, 65, 70 %
B
Blocks Knee: Pull to Mid Thigh + Clean
6 x 2 @ 60, 65, 70, 74, 78, 82 %
C
Blocks Below Knee: Clean Pull
5 x 3 @ 80, 85, 90, 94, 97 %
Circuit
D
Accessories: KB Side Bends 3x12 Hanging Single Leg L Raises 3x10 Each Plank to Forearm 3x20 Total Mountain Climbers 3x20Total
A
Front Squat:
7 x 6 @ 65, 70, 74, 78, 74, 74, 74 %
B
Power Jerk:
5 x 3 @ 50, 55, 60, 65, 70 %
C
Jerk Dip + Jerk
6 x 2 @ 60, 65, 70, 74, 78, 82 %
D
Jerk Slow Dip (3sec down) + Pause 3sec
3 x 2 @ 100, 105, 110 %
Circuit
E
Accessories: Pullups 3x10 Pushups 3x10 DBall Slams 3x12
A
Below Knee Hang Power Snatch
4 x 3 @ 40, 45, 50, 55 %
B
Snatch Pause 1inch
7 x 2 @ 60, 65, 70, 74, 78, 81, 84 %
C
Below Knee Hang Power Clean
4 x 3 @ 40, 45, 50, 55 %
D
Clean Pause 1inch and Jerk
7 x 2 @ 60, 65, 70, 74, 77, 80, 83 %
E
Blocks Below Knee Snatch Pull
4 x 3 @ 90, 94, 97, 100 %
A
Back Squat:
5 x 1 @ 60, 65, 70, 75, 80 %
B
No Foot Clean Pause at Parallel in the Catch
5 x 3 @ 45, 50, 55, 60, 60 %
C
Hang Clean:
6 x 2 @ 60, 64, 68, 72, 75, 78 %
D
Clean Deadlift:
3 x 5 @ 80, 85, 90 %
Circuit
E
Accessories: Barbell Bent Over Row 3x10 Landmine Press 3x10 Each Arm GHD Raises 3x15 Jefferson Curls x5 Empty Bar
Jessie Stemo
Jessie Stemo is both a decorate 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.
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.
Interested in improving strength and power? We hope you'll join us on our clean focus cycle, and we're excited to watch you grow!
Get 5 Day P&G Clean Focus
