5 Day P&G Snatch Focus
Power and Grace Performance
WeightliftingThis 12 week snatch program will make you more familiar with the snatch movement by allocating more rep volume toward snatch technique over the course of the cycle. It focuses on each position by creating complexes to gain better body awareness and strength. Everything is provided to 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:
4 x 5 @ 60, 65, 70, 75 %
B
Snatch No Hook No Feet
5 x 2 @ 40, 45, 50, 55, 60 %
C
Snatch Pull to Explode + Hang Snatch:
5 x 2 @ 60, 65, 70, 74, 78 %
D
Deficit Snatch Pull:
5 x 3 @ 80, 84, 88, 92, 95 %
Circuit
E
Accessories: Suitcase Carry: 3x100ft KB Windmills: 3x6 each side Hanging Hollow Hold: 3x30sec
A
Slow Pull Power Clean
5 x 3 @ 40, 45, 50, 55, 60 %
B
Clean Pause at Knee
7 x 2 @ 60, 65, 70, 74, 78, 74, 80 lb
C
Clean Pull to Explode + Floating Clean Pull
6 x 2 @ 80, 85, 90, 94, 97, 100 lb
Circuit
D
Accessories: Glute Bridge Static Hold Single Leg Lift: 3x10 each side Kickstand RDL: 3x10 each leg Walking Lunge: 3x100ft
A
Front Squat:
5 x 5 @ 65, 70, 74, 78, 81 %
B
Behind the Neck Jerk Balance:
6 x 3 @ 45, 50, 55, 60, 65, 70 %
C
1 Pause Front Squat + # Jerk:
2, 2, 2, 2, 2, 1, 2, 1 @ 60, 65, 70, 74, 78, 80, 84, 83 %
D
Jerk Dip + Pause
3 x 2 @ 100 %
Circuit
E
Accessories: Snatch Grip Strict Press: 3x10 Barbell Bicep Curls: 3x15 Incline Bench YTW: 3x8
A
Slow Pull Power Snatch
5 x 2 @ 40, 45, 50, 55, 60 %
B
Snatch Pause at Knee
7 x 2 @ 60, 65, 70, 74, 78, 74, 80 %
C
Clean No Hook No Feet + Power Jerk
5 x 2 @ 40, 45, 50, 55, 60 %
D
Clean Pull to Explode + Hang Clean + Jerk:
2, 2, 2, 2, 1, 1, 2, 2, 2 @ 60, 65, 70, 74, 77, 80, 74, 74, 74 %
E
Deficit Clean Pull:
4 x 3 @ 84, 88, 92, 95 %
A
Pause Back Squat:
5 x 2 @ 65, 70, 74, 78, 81 %
B
Snatch Grip Push Press + 1 Pause OHS
7 x 3 @ 65, 75, 80, 84, 84, 84, 84 %
C
Hip Snatch
9 x 2 @ 60, 64, 67, 72, 75, 70, 70, 70, 70 %
D
Snatch Pull to Explode + Floating Snatch Pull
6 x 2 @ 80, 85, 90, 94, 97, 100 %
Circuit
E
Accessories: Lateral Ski Jump Pause in Landing: 3x10 each way Barbell Rollout: 3x10 Wall Facing Hollow Body Handstand Hold: 3x30sec
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 snatch focus cycle, and we're excited to watch you grow!
Get 5 Day P&G Snatch Focus
