3 Day: Power and Grace Performance Weightlifting
Power and Grace Performance
Weightlifting, Olympic LiftingOur 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 USA Weightlifting's national competition schedule. Event coaching is available at select meets.
A
Back Squat:
4 x 5 @ 60, 70, 75, 80 %
B
Snatch Grip Push Press + 1 Pause OHS
5 x 3 @ 65, 75, 80, 85, 90 %
C
Snatch Pull + Hip Snatch
3, 3, 3, 2, 1, 1, 1 @ 60, 64, 68, 73, 77, 77, 77 %
D
Deficit Snatch Deadlift
4 x 5 @ 85, 90, 95, 100 %
Circuit
E
3-5 sets: Seated Double DB Military Press x 10 Split Stance Foam Roller Serratus Wall Slides x 8 each arm Banded ATYT x 12
A
Front Squat:
4 x 4 @ 65, 73, 78, 83 %
B
Slow Pull Muscle Clean + Slow Pull Power Clean
4 x 2 @ 30, 35, 40, 45 %
C
Clean Pull to Explode + Clean + FS + Jerk
2, 2, 2, 2, 1, 1, 1 @ 60, 65, 70, 75, 78, 78, 78 %
D
Deficit Clean Deadlift
4 x 5 @ 85, 90, 95, 100 %
Circuit
E
Plank, L Side, R Side: 3x30sec each Farmer Carry: 3x100ft DeadBug: 3x10 each way
A
Slow Pull Muscle Snatch + Slow Pull Power Snatch
4 x 2 @ 30, 35, 40, 45 %
B
Snatch Pull to Explode + Snatch + OHS
3, 3, 3, 2, 2, 1, 1, 1 @ 60, 64, 67, 70, 74, 77, 77, 77 %
C
Clean Thruster
4 x 3 @ 40, 45, 50, 55 %
D
Clean Pull + Mid Thigh Hang Clean + Jerk
2, 2, 2, 2, 1, 1, 1, 1 @ 60, 64, 68, 71, 74, 77, 77, 77 %
Circuit
E
3-5 Sets: Mini Band Square Walk x 5 each direction Banded Clamshell x 15 each side Landmine Single Leg RDL x 10 each side
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 3 day a week program, and we're excited to watch you grow!
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Michelle Chu, PT, DPT, OCS
Verified Athlete
"The coaches are all great and give timely feedback to videos. Since lifting is so intricate, it’s easy to get caught up in the 17473 things we need to fix, but I think the coaches are great on honing in on working on select pieces at a time. I can’t wait to continue to learn and grow with this team!"
Calvin Chern
Verified Athlete
"The 3-day program gives me enough flexibility throughout the week to balance my weightlifting sessions with work and life. I have seen amazing progress in strength and technique with this program. I’m glad to have found an excellent program with such flexibility and communication with the coach."
Ruben Echevarria
Verified Athlete
"Before P&G, I was aware of "tonnage," but there is so much more, and it's pretty cool to know that there is a scientific and systematic way that my programming is created. In other words, none of the programming is random. Even the accessories are carefully selected."
Stewart Ragan
Verified Athlete
"As someone who works a very unpredictable schedule, the flexibility yet tenacity of the 3-Day program was perfect for me. I’ve improved remarkably over the last 2 years - adding 10+ kilos to all my lifts. If you’re schedule conscious, but still want to make some good gains, you can’t go wrong here."
When you join a team you’re getting more than programming, you’re joining an online community.
3 Day: Power and Grace Performance Weightlifting
3 Day: Power and Grace Performance Weightlifting
3 Day: Power and Grace Performance Weightlifting
