3 Day P&G Jerk Focus

Power and Grace Performance

Weightlifting
Coaches
Jessie Stemo and Morghan King

This 12 week jerk focus program will make you more familiar with the jerk movement by allocating more rep volume toward jerk 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.

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Benefits of this 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
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Video Library
Video Library of each exercise to help you be your best.
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Delivered through TrainHeroic
Same great program, coming to you in a fresh new way!
Equipment
Required
Barbell // Plates
Recommended
Blocks
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Sample Week
Week 1 of 12-week program
Sunday
3 Day Jerk W1D1

A

Back Squat:

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

B

Slow Pull Power Snatch

5 x 2 @ 40, 45, 50, 55, 60 %

C

Snatch High Pull + Hang Snatch Pause at Knee:

3, 3, 2, 2, 2, 2, 2 @ 60, 65, 70, 75, 80, 75, 83 %

D

Snatch Pull Pause at Knee

6 x 3 @ 80, 85, 90, 95, 95, 95 %

Circuit

E

Accessories: DB walking lunges: 3x10 each side SL glute bridges: 3x10 each side pause at the top Forearm plank: 3x1 min

Tuesday
3 Day Jerk W1D2

A

Front Squat:

6, 5, 4, 4, 4 @ 60, 68, 73, 78, 83 %

B

Behind the Neck Jerk Balance:

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

C

Clean Pull + Hang Clean + Jerk:

7 x 2 @ 60, 65, 70, 75, 80, 75, 83 %

D

Clean RDL

3 x 8 @ 70, 75, 80 %

Circuit

E

Accessories: Half Kneeling Bottoms UP KB Press: 3x8 each side Barbell OH Walk: 3x30ft GHD Back ext to Parallel (Plate Weighted Optional) + 15 Sec hold on last rep: 3x10

Thursday
3 Day Jerk W1D3

A

Snatch Balance:

6 x 3 @ 65, 75, 80, 85, 90, 95 %

B

Snatch Pull to Explode + Snatch

2, 2, 2, 1, 1, 1, 2, 2, 2 @ 60, 65, 70, 74, 78, 82, 74, 74, 74 %

C

Mid Thigh CleanJerk

4 x 2 @ 40, 45, 50, 55 %

D

Clean Pull to Explode + Clean + FS + Jerk

2, 2, 2, 1, 1, 1, 2, 2, 2 @ 60, 65, 70, 74, 77, 80, 70, 70, 70 %

Circuit

E

Accessories: KB windmill: 3x8 each arm Lateral Lunge: 3x10 each leg Static Jerk Position KB at side jerk recovery (ALT Legs): 3x5

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.

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JOIN US!

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

Get 3 Day P&G Jerk Focus
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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 Jerk Focus