Masters: Power and Grace Performance Weightlifting
Power and Grace Performance
Weightlifting, Olympic LiftingThis 4 day program is written with lower volume and shorter training sessions than our 3/5 Day options with the same thoughtful program design. The design makes it a great fit for athletes who might be working on a time crunch but still want to compete and reach their goals in the sport! Exercise selection is geared towards gaining strength and confidence in the lifts, and accessory work is geared towards stability. Join our team on Train Heroic to interact with a community of other athletes and receive regular feedback on your lifts from Jessie. Our training cycles will generally line up with meets on the masters circuit. We also are happy to help athletes prep for competition if it does not line up with our schedule - our goal is to help YOU reach your goals.
We are currently doing a training cycle leading into the 2023 Masters Pan Am Championships!
A
Back Squat:
3, 3, 3, 3, 5 @ 60, 68, 73, 78, 83 %
B
Snatch Grip Push Press + 1 Pause OHS
6 x 3 @ 70, 75, 80, 85, 90, 95 %
C
Snatch High Pull + Hang Snatch Pause at Knee:
2, 2, 1, 1, 1, 1, 1 @ 60, 65, 70, 75, 80, 80, 80 %
D
3 Stop Snatch Pull
2, 1, 1, 1 @ 94, 97, 97, 97 %
Circuit
E
Accessories: 3 Sets: Medball Stir The Pot x 10 each way Foot Banded Deadbug x 10 each leg Farmer Carry x 100ft
A
Muscle Clean
4 x 3 @ 35, 40, 45, 50 %
B
Slow Clean Pull + Clean
2, 2, 1, 1, 1, 2, 2, 2 @ 60, 65, 70, 75, 80, 75, 75, 75 %
C
Yo-yo Clean Pull
3 x 1 @ 94 %
Circuit
D
Accessories: Barbell Glute Bridge: 3x15 Plate Weighted Kossack Squat: 3x5 each way Banded Single Leg Hamstring Curl: 3x20
A
Front Squat:
5 x 4 @ 60, 68, 73, 78, 83 %
B
Push Press:
4 x 5 @ 45, 50, 55, 60 %
C
BTN Jerk
2, 2, 1, 1, 1, 2, 2, 2 @ 60, 70, 75, 80, 83, 75, 75, 75 %
D
Jerk Dip to Split
3 x 3 @ 80, 85, 90 %
E
Yo-yo Snatch Pull
4 x 1 @ 90, 94, 94, 94 %
Circuit
F
Accessories: Plate Front Raise / Plate Lateral Raise : 3x10 each Barbell Bicep Curl: 3x10 Barbell Skull Crusher: 3x10 Barbell Bent Over Row: 3x10
A
Hip Power Snatch
4 x 2 @ 50, 55, 60, 65 %
B
Slow Snatch Pull + Snatch:
2, 2, 1, 1, 1, 1, 2, 2, 2 @ 60, 65, 70, 75, 80, 85, 75, 75, 75 %
C
Mid Thigh Power Clean + Power Jerk
4 x 2 @ 50, 55, 60, 65 %
D
Clean Pull + Hang Clean + Jerk:
2, 2, 2, 1, 1, 1, 1 @ 60, 65, 70, 74, 77, 80, 83 %
E
3 Stop Clean Pull
2, 1, 1, 1 @ 94, 97, 97, 97 %
F
Pause Back Squat: 5 second descent
5 x 1 @ 60, 65, 70, 75, 80 %
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.
Our goal is to help you reach YOUR goals. We hope you'll join us on our 5 days a week program, and we're excited to watch you grow!
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Masters: Power and Grace Performance Weightlifting
Masters: Power and Grace Performance Weightlifting
Masters: Power and Grace Performance Weightlifting
