5 Day: Power and Grace Performance Weightlifting

Power and Grace Performance

Weightlifting
Coach
Jessie Stemo

Our 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.

We are currently doing a 14 week prep training cycle leading into USAW American Open Finals!

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Benefits of the program:
We believe this program will help you develop positional strength, technical consistency, squat and pulling strength and pulling strength & power, overall work capacity, and help you reach your training goals. Each program is written with competition in mind!
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Video Library
Video Library of each exercise to help you be your best.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Same great program, coming to you in a fresh new way!
Equipment
Required
Barbell // Plates
Recommended
Blocks
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Thursday
2022-8-29

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

Friday
2022-8-30

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

Saturday
2022-8-31

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

Coach
coach-avatar 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.

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JOIN US

Interested in improving strength and power? 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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FAQs
Who is this program for?
This program is best for beginner to intermediate weightlifters. This program is suited for athletes whose workouts primarily consist of weightlifting and who have time in their schedule for 5 days of training per week.
Does it matter what skill level I am?
All skill levels are welcome! We program based off of percentages so that everyone is able to complete the workouts based on their current skill level.
What goals will this program accomplish?
Each training cycle will have unique goals that you will be able to see in the program. Overall our goal is to help you improve your snatch & clean and jerk by using lift primers, squats, pulls, and accessory work.
What metrics are we tracking?
For both programs we are tracking your weekly volume, tonnage, and intensity. On google sheets you will be able to see both weekly goals and plans for the full training cycle.
Can I jump in at any time?
When writing the program we are tracking your weekly volume, tonnage, and intensity.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

5 Day: Power and Grace Performance Weightlifting
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5 Day: Power and Grace Performance Weightlifting
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5 Day: Power and Grace Performance Weightlifting
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5 Day: Power and Grace Performance Weightlifting