5 Day: Power and Grace Performance Weightlifting
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 USA Weightlifting's national competition schedule. Event coaching is available at select meets.
A
Back Squat:
4 x 5 @ 65, 74, 78, 82 %
B
Snatch Grip Push Press + 1 Pause OHS
6 x 3 @ 60, 70, 75, 80, 85, 90 %
C
Snatch Pull + Hip Snatch
6 x 2 @ 60, 64, 67, 70, 74, 77 %
D
Deficit Snatch Deadlift
3 x 5 @ 90, 95, 100 %
Circuit
E
3-5 sets: KB Arnold Press x 10-12 reps DB Bent Over Row x 10-12 reps each DB BTN Skull Crushers x 10-12 reps Horizontal Ring Rows x 12-15 reps
A
Slow Pull Muscle Clean + Slow Pull Power Clean
4 x 2 @ 30, 35, 40, 45 %
B
Clean Pull to Explode + Clean + FS
2, 2, 2, 2, 2, 1, 1, 1 @ 60, 64, 67, 70, 74, 77, 77, 77 %
C
Clean Pull to Explode + 6sec lower after last rep
4 x 2 @ 84, 88, 92, 95 %
Circuit
D
Plank, L Side, R Side: 3x30sec each Farmer Carry: 3x100ft DeadBug: 3x10 each way
A
Front Squat:
5 x 5 @ 60, 70, 74, 78, 82 %
B
Behind the Neck Jerk Balance:
5 x 3 @ 40, 45, 50, 55, 60 %
C
BTN Jerk
5 x 3 @ 60, 64, 67, 70, 75 %
D
Jerk Dip to Split
3 x 2 @ 75, 80, 85 %
Circuit
E
3-5sets: Pause Squat Jump to Box, pause on landing x 6 Single Leg Line Hop x 5 each way, pause each landing
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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Ashley Dzick
Verified Athlete
"Jessie and the P&G team have been so helpful! During the last few months I've PR'd every lift, including ones I've been stuck on. There is a thought through and clear progression from warmup to main lift through accessories. Everyone is great and you get timely feedback on any videos you post."
Rachel Reiboldt
Verified Athlete
"The 5-day program provides a “just right” workload and the flexibility for prioritizing life outside of the gym. P+G’s purposeful, intentional program coupled with coaches that provide specific critiques and encouragement have allowed me to surpass every goal I’ve had in this sport and counting."
Carolyn B
Verified Athlete
"Since training with P+G, not only have I gotten stronger but my technique has improved tremendously. I have tried other programs on TH and this has been the best experience. The coaching that I have gotten is very on point and has greatly improved my technique. I have never felt stronger!"
Hannah Adkins
Verified Athlete
"I have been training with P&G for 2 years and cannot say enough amazing things about the program and Coach Jessie! I have yet to do a peaking phase where I didn't see at least one of my lifts go up. The group itself is wonderful, filled with good people who are always cheering for one another."
When you join a team you’re getting more than programming, you’re joining an online community.
5 Day: Power and Grace Performance Weightlifting
5 Day: Power and Grace Performance Weightlifting
5 Day: Power and Grace Performance Weightlifting
