Power & Grace Performance

Weightlifting
Coach
Jessie Stemo

Features
5 sessions per week
Must use App app to view and log training
Program Training

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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 5 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!
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Sample Week
Week 1 of 4-week program
Sunday
5 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

Monday
5 Day Transition Week: Day 2

A

Muscle Clean

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

B

Clean:

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

C

Clean Pull:

3 x 2 @ 94, 97, 100 %

Circuit

D

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: 3x10sec

Tuesday
5 Day Transition Week: Day 3

A

Jerk in Split No Feet

4 x 3 @ 40, 45, 50, 55 %

B

Jerk:

3, 3, 2, 2, 2, 1, 1, 1, 1 @ 65, 70, 75, 80, 85, 90, 94, 98, 102 %

C

Jerk Front Rack Hold x10sec

3 x 1 @ 100, 104, 107 %

D

Back Squat:

3, 3, 3, 2, 2, 2, 2 @ 60, 65, 70, 75, 80, 85, 90 %

Circuit

E

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

Thursday
5 Day Transition Week: Day 4

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 %

E

Clean Pull:

3 x 3 @ 100 %

Friday
5 Day Transition Week: Day 5

A

Heaving Snatch Balance

6 x 3 @ 55, 60, 65, 70, 75, 80 %

B

Snatch No Hook No Feet

6 x 2 @ 50, 55, 60, 65, 70, 75 %

C

Snatch Pull:

3 x 2 @ 94, 97, 100 %

D

Pause Front Squat

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

Circuit

E

Accessories: Box Jump: 3x3 Lateral Medball Throw: 3x5 each way Sorenesen Hold: 3x15sec

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JOIN US!

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 Competition Prep
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FAQs
Who is this program for?
This program is best for beginner to intermediate weightlifters. Our 5-day program is best for people who are doing primarily weightlifting and who have time in their schedule for 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?
We are tracking your weekly volume, tonnage, and intensity. On google sheets you will be able to see both weekly goals and plans for the full training cycle.
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 lifting heavier weights and my pulls are improving. This goes for snatch, C&J, front squat and back squat."

5 Day P&G Competition Prep