3 Day: Power and Grace Canada

Power and Grace Performance

Weightlifting, Olympic Lifting
Jessie Stemo

Our 3 day Weightlifting Program includes a 3 day/week program that utilizes the main lifts as well as lift primers and daily accessories. This option is best suited for beginners looking to pursue weightlifting full time and intermediate lifters training for more advanced competitions. Whether you are looking to grow in the world of functional fitness, the Olympic weightlifting world, or any other athletic field, the Olympic lifts are the best tool to that end. There are no other training methods in the world that develop so many different facets of an athlete in one movement. Our 3 Day Weightlifting program can be used by those new to the sport or as a supplement to other exercise programs. Train Heroic allows us to build a community of athletes where you will be able to post comments and videos, and then receive updates and feedback from our coaches.

This program follows Canadian Weightlifting's national competition schedule. Event coaching is available at select meets.

Benefits of the program:
We believe this program will help you develop positional strength, technical consistency, squat and pulling strength and pulling strength & power, overall work capacity, and help you reach your training goals. Each program is written with competition in mind!
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Committed Teammates
Delivered through TrainHeroic
Barbells // Plates
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
3 Day  Recovery Week Day 1


Drop Snatch

4 x 3 @ 30, 35, 40, 45 %


Hang Power Snatch:

4 x 2 @ 60, 65, 70, 75 %


Snatch RDL

3 x 5 @ 83 %


Front Squat:

5 x 3 @ 60, 70, 75, 80, 83 %

3 Day Recovery Week Day 2


Jerk Balance:

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



5 x 3 @ 60, 70, 75, 80, 83 %


Hang Power Clean:

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


Clean RDL

3 x 5 @ 85 %


Back Squat:

5 x 4 @ 60, 70, 74, 78, 82 %

3 Day Recovery Week Day 3


Press in Snatch (BN Sots Press)

3 x 3 @ 25, 30, 35 %



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


Press in Split

3 x 4 @ 20, 25, 30 %


Clean and Jerk

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

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.

Join Us!

Interested in improving strength and power? We hope you'll join us on our 3 day a week program, and we're excited to watch you grow!

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Who is this program for?
This program is for beginner to intermediate weightlifters on the Canadian meet schedule. Our 3 day program is perfect for someone looking to lift 3 days a week or 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! 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?
Each training cycle will have unique goals that you will be able to see outlined in the spreadsheet. Overall our goal is to help you improve your snatch and clean and jerk by using lift primers, squats, pulls, and accessory work.
What metrics are we tracking?
When writing the program we are tracking your weekly volume, tonnage, and intensity.
Can I jump in at any time?
Absolutely! You are welcome to join the programs at any time – you do not have to start at week 1 to benefit from the training. If you have questions about where we are in the training cycle feel free to reach out to us.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

3 Day: Power and Grace Canada
3 Day: Power and Grace Canada
3 Day: Power and Grace Canada
3 Day: Power and Grace Canada