4 Day: Power and Grace Performance Weightlifting
Power and Grace Performance
Olympic Lifting, WeightliftingOur 5 day Weightlifting program includes a 4 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 USA Weightlifting's national competition schedule. Event coaching is available at select meets.
A
Back Squat:
7 x 5 @ 60, 65, 70, 75, 80, 74, 74 %
B
Hang Muscle Snatch No Contact
4 x 3 @ 25, 30, 35, 40 %
C
Snatch Pull + Mid Thigh Hang Snatch + Below Knee Hang Snatch:
7 x 2 @ 60, 70, 75, 80, 73, 73, 73 %
D
Snatch Deadlift
3 x 5 @ 70, 75, 80 %
E1
DB Farmer's Walk
3 x 0:45
E2
Bear Crawl
1 x MAX @ 0:30
E3
Plank
3 x 1 @ 0:45
A
Floating Hang Muscle Clean No Contact
4 x 3 @ 20, 25, 30, 35 %
B
Clean Pull + Mid Thigh Hang Clean + Below Knee Hang Clean
5 x 2 @ 60, 65, 70, 75, 80 %
C
Clean Pull to Knee
5 x 3 @ 90, 9093, 96, 99, 102 %
D1
DB Front Rack Walking Lunge
3 x MAX @ 0:45
D2
Glute Bridge
3 x MAX @ 0:30
D3
Goblet Squat
3 x MAX @ 0:30
A
Front Squat:
6 x 5 @ 60, 65, 70, 74, 78, 82 %
B
BTN Push Press
4 x 6 @ 40, 45, 50, 55 %
C
Pause Front Squat + Jerk
5 x 2 @ 60, 65, 70, 75, 80 %
D
Jerk Front Rack Hold x10sec
3 x 1 @ 100, 105, 110 %
E
Snatch Pull to Knee
5 x 3 @ 90, 93, 96, 99, 102 %
F1
Barbell Bicep Curl
3 x 0:30
F2
DB Overhead Tricep Extension
3 x 0:30
F3
Bench Dips
3 x 0:30
F4
Ring Rows
3 x 0:30
Jessie Stemo
Jessie Stemo is the CEO and Head Coach of Power and Grace Performance. A former Olympic Training Center athlete, she has represented Team USA internationally over 10 times. Since 2016, she’s led our data-driven coaching approach, focusing on athlete care, program quality, and long-term development.
Interested in improving strength and power? We hope you'll join us on our university team programming, and we're excited to watch you grow!
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4 Day: Power and Grace Performance Weightlifting
4 Day: Power and Grace Performance Weightlifting
4 Day: Power and Grace Performance Weightlifting
