5 Day P&G Strength Focus
Power and Grace Performance
WeightliftingThis 8 week strength program will provide you with the foundational movements for weightlifting. Through allocation of more volume to the strength movements and pulls while keeping lift complexes to work on technique; this program has been carefully designed to build you a stronger base while still creating complexes to gain better body awareness and strength. Everything is provided for you, including accessory movements at the end of each training session that builds strength and focuses on the main goal of the cycle.
A
Back Squat:
12, 10, 8, 8 @ 60, 65, 70, 75 %
B
Hip Snatch
5 x 3 @ 45, 50, 55, 60, 65 %
C
Blocks Knee: Snatch
5 x 2 @ 60, 65, 70, 75, 80 %
D
Blocks Mid Thigh: Snatch High Pull
5 x 3 @ 80, 85, 90, 90, 90 %
Circuit
E
Accessories: Farmer Carry: 3x100ft Plank to Side Plank: 3x20 total Barbell Rollout: 3x8
A
Mid Thigh Hang Clean
4 x 3 @ 45, 50, 55, 60 %
B
Blocks Knee Clean
5 x 2 @ 60, 65, 70, 75, 80 %
C
Blocks Mid Thigh: Clean High Pull
5 x 3 @ 80, 85, 90, 90, 90 %
Circuit
D
Accessories: Front Foot Elevated DB Lunge: 3x8each leg Banded Leg Extension: 3x20 Single Leg Banded Hamstring Curl: 3x30
A
Front Squat:
4 x 8 @ 60, 65, 70, 73 %
B
Push Press:
4 x 5 @ 40, 45, 50, 55 %
C
BTN Jerk + Jerk
5 x 2 @ 60, 65, 70, 75, 80 %
D
Jerk Dip + Pause
3 x 2 @ 95, 100, 105 %
Circuit
E
Accessories: Barbell Skull Crusher: 3x15 Barbell Bicep Curl: 3x12 Strict Pullup: 3x10
A
Muscle Snatch:
5, 4, 3, 3 @ 30, 35, 40, 45 %
B
Snatch High Pull + Below Knee Hang Snatch
2, 2, 1, 1, 1 @ 60, 65, 70, 74, 77 %
C
Muscle Clean
5, 4, 3, 3 @ 30, 35, 40, 45 %
D
Clean Pull + Floating Hang Clean + Jerk
2, 2, 1, 1, 1 @ 60, 65, 70, 74, 77 %
E
Deficit Clean Deadlift
5 x 3 @ 85, 90, 94, 97, 100 %
A
Pause Back Squat:
5 x 1 @ 60, 65, 70, 75, 80 %
B
Snatch Grip Strict Press
4 x 5 @ 25, 30, 35, 40 %
C
Power Snatch + Full Snatch
4 x 2 @ 60, 64, 68, 72 %
D
Deficit Snatch Deadlift
5 x 3 @ 85, 90, 94, 97, 100 %
Circuit
E
Accessories: Lateral Medball Slam: 3x10 Plyometric Pushup: 3x5 Superman to Hollow Hold: 3x10 each way
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.
Morghan King
Morghan King is a retired weightlifter and current coach at Power and Grace Performance. Morghan has loved watching athletes grow in the sport. Morghan is a decorated weightlifter and record holder. She has represented Team USA both nationally and internationally numerous times, and is a 2016 Rio de Janeiro Olympian.
Interested in improving strength and power? We hope you'll join us on our strength focus cycle, and we're excited to watch you grow!
Get 5 Day P&G Strength Focus
