5 Day: Power and Grace Canada
Power and Grace Performance
Weightlifting, Olympic LiftingOur 5 day Weightlifting program includes a 5 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. The program is designed to creatively avoid monotony while at the same time allowing for consistent and regular results. Each aspect of strength and conditioning is meticulously developed to create a training stimulus that will force adaptation and resulting growth. 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 Weightlifitng's national competition schedule. Event coaching is available at select meets.
A
Pressing Snatch Balance
6, 5, 4, 3, 3, 3 @ 30, 35, 40, 45, 45, 45 %
B
Below Knee Hang Snatch + OHS
5 x 2 @ 60, 65, 70, 75, 80 %
C
Snatch RDL
3 x 6 @ 80 %
D
Front Squat:
6, 5, 4, 3, 3, 3 @ 60, 70, 75, 80, 80, 80 %
Circuit
E
Accessories: 3 Sets: Foam Roller Plank Rolls x 15 each way Plate Weighted Deadbug x 10 each leg Suitcase Carry x 50ft arm
A
Hang Power Clean:
5, 4, 3, 3 @ 40, 45, 50, 55 %
B
Below Knee Hang Clean
6 x 2 @ 55, 60, 65, 70, 75, 80 %
C
Clean RDL
3 x 4 @ 85 %
Circuit
D
Barbell Glute Bridge: 3x10 70%+ of BS GHD Raise: 3x10 Banded Fire Hydrant: 3x12"
A
Jerk in Split
4 x 3 @ 45, 50, 55, 60 %
B
Power Jerk:
5 x 2 @ 60, 65, 70, 75, 80 %
C
Jerk Dip + Pause
3 x 2 @ 100 %
D
Back Squat:
6, 5, 4, 4, 4, 4 @ 60, 70, 74, 78, 78, 78 %
Circuit
E
Strict Pullup: 3x10 Laying DB Tricep Extension: 3x10 Barbell Bicep Curl: 3x10 Seated Single Arm DB Press: 3x8 each arm heavy
A
Walking in Snatch
3 x 1 @ 30
B
Snatch:
6 x 2 @ 60, 65, 70, 75, 80, 83 %
C
Tall Clean
3 x 3 @ 25, 30, 35 %
D
Clean and Jerk
2, 2, 2, 1, 1, 1 @ 60, 65, 70, 75, 80, 83 %
A
Drop Snatch
4 x 3 @ 35, 40, 45, 50 %
B
Hip Snatch
7 x 2 @ 50, 55, 60, 65, 70, 70, 70 %
C
Snatch Pull Pause at Knee
3 x 2 @ 90 %
D
Pause Back Squat:
5 x 2 @ 65, 70, 75, 80, 83 %
Circuit
E
3 Rounds: Seated Box Jumps x 5 Lateral Ski Jumps, pause each jump on one foot x 5 each way Laying KB Scap Raise: x10 each arm
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.
Interested in improving strength and power? We hope you'll join us on our 5 day a week program, and we're excited to watch you grow!
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
5 Day: Power and Grace Canada
5 Day: Power and Grace Canada
5 Day: Power and Grace Canada
