5 Day P&G Jerk Focus
Power and Grace Performance
WeightliftingThis 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.
A
Back Squat:
5 x 4 @ 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
4 x 3 @ 94, 97, 97, 97 %
Circuit
E
Accessories: DB walking lunges: 3x10 each side SL glute bridges: 3x10 each side pause at the top Forearm plank: 3x1 min
A
Slow Pull Power Clean
5 x 2 @ 40, 45, 50, 55, 60 %
B
Clean Pull + Hang Clean:
3, 3, 2, 2, 2, 2, 2 @ 60, 65, 70, 75, 80, 75, 83 %
C
Clean RDL
3 x 5 @ 75, 80, 85 %
Circuit
D
Accessories: Barbell Rollout: 3x10 Suitcase Carry: 3x50ft Medball Bird Dog: 3x5 each way Wall Angels: 3x5
A
Front Squat:
8, 6, 4, 4, 4 @ 60, 68, 73, 78, 83 %
B
Behind the Neck Jerk Balance:
4 x 3 @ 45, 50, 55, 60 %
C
BTN Jerk
7 x 2 @ 60, 65, 70, 75, 80, 75, 83 %
D
Jerk Recovery:
3 x 5 @ 85, 90, 95 %
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
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 %
E
Clean Pull Pause at Knee
4 x 3 @ 94, 97, 97, 97 %
A
Back Squat:
5 x 1 @ 60, 65, 70, 75, 80 %
B
Power Jerk:
4 x 3 @ 45, 50, 55, 60 %
C
Jerk Pause in Dip
6 x 2 @ 60, 64, 68, 72, 75, 78 %
D
Slow Snatch Pull
3, 3, 2, 2, 2 @ 80, 85, 90, 90, 90 %
Circuit
E
Accessories: KB Windmill: 3x8 each arm Lateral Lunge: 3x10 each leg Static Jerk Position KB at side jerk recovery (ALT Legs): 3x5
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.
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 jerk focus cycle, and we're excited to watch you grow
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