3 Day P&G Competition Prep

Power and Grace Performance

Weightlifting
Coach
Jessie Stemo

This 4 week competition program is written to peak you in the lifts on meet day. Each day of the program includes a training goal so that you can make adjustments to the percentages to meet YOUR competition goals. The volume in the lifts gradually decreases as the intensity increases and the squats and pulls are written to develop power. Everything is provided to you, including lift primers to dial in your technique and accessories at the end of each session to help you stay healthy.

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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 all while helping you achieve your competition goals.
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 4-week program
Sunday
3 Day Transition Week Day 1

A

Muscle Snatch:

4 x 3 @ 35, 40, 45, 50 %

B

Snatch:

8 x 2 @ 60, 65, 70, 75, 80, 85, 85, 85 %

C

Snatch Pull:

5 x 2 @ 94, 97, 100, 100, 100 %

D

Front Squat:

5 x 2 @ 65, 75, 80, 85, 90 %

Circuit

E

Accessories: Plank Plate Pullthrough:3x10 each way Bird Dog: 3x5 pause 2 sec at the top each rep Hollow Rock: 3x15

Tuesday
3 Day Transition Week Day 2

A

Muscle Clean

4 x 3 @ 35, 40, 45, 50 %

B

Clean and Jerk

7 x 2 @ 65, 70, 75, 80, 85, 85, 85 %

C

Clean Pull:

6 x 2 @ 90, 95, 100, 103, 103, 103 %

D

Back Squat:

5 x 3 @ 68, 78, 84, 88, 92 %

Circuit

E

Accessories: Single Leg Glute Bridge: 3x5 each side pause each rep Banded Fire Hydrant: 3x10 each side Side Plank Hip Abduction Hold with Mini Band: 3x10

Thursday
3 Day Transition Week Day 3

A

Press in Snatch

4 x 3 @ 25, 30, 35, 40 %

B

Snatch:

8 x 2 @ 60, 65, 70, 75, 80, 85, 80, 90 %

C

Press in Split

4 x 3 @ 25, 30, 35, 40 %

D

Clean and Jerk

8 x 2 @ 60, 65, 70, 75, 80, 84, 80, 87 %

Circuit

E

Strict Pullup Static Hold: 3x10sec Banded Tricep Extension Hold: 3x10sec Half Kneeling Pallof Press: 3x6 each way

Coach
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.

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JOIN US!

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

Get 3 Day P&G Competition Prep
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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.
The Proof
verified-athlete-avatar Patrick Landry

Weightlifter

Verified Athlete

""I joined the programming in February and can already tell a change in my lifts. I have been able to lift heavier weights and my pulls are improving. This goes for snatch, C&J, front squat and back squat.""

3 Day P&G Competition Prep