5 Day: Kate Vibert
Power and Grace Performance
Weightlifting, Olympic LiftingJoin Tokyo 2020 Olympian and Silver Medalist, Kate Vibert and her coach Spencer Arnold on this elite program! This program modifies Kate's program into 5 training days a week. Designed for the athlete looking to train like Kate with a modified, approachable training schedule. As her coach, Spencer Arnold programs on a weekly basis you will follow her program on a week daily. Compounded with her feedback and encouragement, you can train like the best with the best!
A
Pause Back Squat:
5 x 3 @ 60, 64, 67, 70, 73 %
B
Snatch Power Jerk + 1 OHS
5 x 3 @ 65, 75, 80, 80, 80 %
C
Blocks Below Knee: Snatch Pull to Explode + Snatch
2, 2, 2, 1, 1 @ 60, 65, 70, 74, 77 %
D
Deficit Snatch Pull:
4 x 3 @ 80, 84, 87, 90 %
Circuit
E
5 Sets (Superset): 12 Skull Crushers 12 Close Grip Bench Press 10 Supinated Pendlay Row 10 DB Push Press
A
Clean Pull + Floating Hang Muscle Clean No Contact
4 x 3 @ 25, 30, 35, 40 %
B
3in Deficit: Clean Pull + Floating Hang Power Clean + Clean Pull + Floating Hang Clean
5 x 2 @ 60, 65, 70, 74, 78 %
C
3 Stop Clean Pull
4 x 3 @ 75, 80, 84, 88 %
Circuit
D
5 Sets: Lateral Bear Crawl x 30ft each way Hollow Body Anti-Rotation Hold x 20 sec each side Palloff Static Hold: Move from Standing > Half Kneeling > Tall Kneeling and back up x 5 each side
A
Pause Front Squat
5 x 5 @ 60, 64, 68, 71, 74 %
B
Push Press:
4 x 6 @ 40, 45, 50, 55 %
C
Jerk Slow Dip + Jerk
5 x 2 @ 60, 65, 70, 75, 80 %
D
1/4 Squat x # reps written + 10 sec static hold at top
3 x 5 @ 105, 110, 115 %
Circuit
E
5 Rounds: Yoke OH Walk x 30ft Feet in Rings, Mountain Climbers x 8 each leg Depth Drop from 6in block x 6
A
Snatch Pull + Floating Hang Muscle Snatch No Contact
4 x 3 @ 25, 30, 35, 40 %
B
Deficit Snatch Pull + Floating Hang Power Snatch + Snatch Pull + Snatch
5 x 2 @ 60, 64, 68, 72, 76 %
C
Jerk Balance:
4 x 3 @ 45, 50, 55, 60 %
D
Blocks Below Knee: Pull to Explode + Clean + Jerk Dip Pause in Dip+ Jerk
2, 2, 1, 1, 1 @ 60, 65, 70, 75, 80 %
E
Deficit Clean Pull, Pause at Platform
4 x 3 @ 80, 84, 87, 90 %
Circuit
F
5 Rounds: Barbell Rollout x 10 Uneven Carry x 50ft each way Hollow Hold Anti Rotation x 30 seconds
A
Back Squat: 33x1 Tempo
5, 4, 3, 3, 3 @ 60, 64, 67, 70, 73 %
B
Behind the Neck Jerk Balance:
4 x 3 @ 50, 55, 60, 65 %
C
BTN Jerk + Jerk
4 x 1 @ 60, 67, 72, 75 %
D
3 Stop Snatch Pull
4 x 3 @ 75, 80, 84, 88 %
Circuit
E
5 Sets: Chinup w/ 2 sec @ top x 6 Barbell Skull Crusher x 10 Half Kneeling Bottoms Up Kettlebell Press x 10 Bicep Curl Max Reps x 30 Seconds
Kate Vibert
2020 Olympic Silver Medalist and 2019 World Champion Kate Vibert has been a member of Power and Grace Performance since 2021. Kate is eager to use her 7 years in the sport of weightlifting to share her love of the sport and begin her coaching journey!
Spencer Arnold
Spencer founded Power and Grace in 2014 as a way to help athletes achieve their personal goals and pursue greatness in all they do. Over the years, Spencer has enjoyed watching athletes grow and see dreams come to fruition. He has seen success as the primary coach for many national and international medal holders. Spencer was able to coach 3 Olympians at the Tokyo 2020 Games.
Don't miss out on this unique opportunity to both train like and be coached by Kate Vibert. We cannot wait to have you as part of our community!
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5 Day: Kate Vibert
5 Day: Kate Vibert
5 Day: Kate Vibert
