5 Day P&G Competition Prep
Power and Grace Performance
WeightliftingThis 4 week competition program is written to peak you in the lifts on meet day. Each day of the program includes a training goal so that you can make adjustments to the percentages to meet YOUR competition goals. The volume in the lifts gradually decreases as the intensity increases and the squats and pulls are written to develop power. Everything is provided to you, including lift primers to dial in your technique and accessories at the end of each session to help you stay healthy.
A
Muscle Snatch:
4 x 3 @ 35, 40, 45, 50 %
B
Snatch:
8 x 2 @ 60, 65, 70, 75, 80, 85, 85, 85 %
C
Snatch Pull:
5 x 2 @ 94, 97, 100, 100, 100 %
D
Front Squat:
5 x 2 @ 65, 75, 80, 85, 90 %
Circuit
E
Accessories: Plank Plate Pullthrough:3x10 each way Bird Dog: 3x5 pause 2 sec at the top each rep Hollow Rock: 3x15
A
Muscle Clean
4 x 3 @ 35, 40, 45, 50 %
B
Clean:
8 x 2 @ 60, 65, 70, 75, 80, 85, 85, 85 %
C
Clean Pull:
3 x 2 @ 94, 97, 100 %
Circuit
D
Accessories: Single Leg Glute Bridge: 3x5 each side pause each rep Banded Fire Hydrant: 3x10 each side Side Plank Hip Abduction Hold with Mini Band: 3x10sec
A
Jerk in Split No Feet
4 x 3 @ 40, 45, 50, 55 %
B
Jerk:
3, 3, 2, 2, 2, 1, 1, 1, 1 @ 65, 70, 75, 80, 85, 90, 94, 98, 102 %
C
Jerk Front Rack Hold x10sec
3 x 1 @ 100, 104, 107 %
D
Back Squat:
3, 3, 3, 2, 2, 2, 2 @ 60, 65, 70, 75, 80, 85, 90 %
Circuit
E
Accessories: Strict Pullup Static Hold: 3x10sec Banded Tricep Extension: 3x10sec Half Kneeling Pallof Press: 3x6
A
Press in Snatch
4 x 3 @ 25, 30, 35, 40 %
B
Snatch:
8 x 2 @ 60, 65, 70, 75, 80, 85, 80, 90 %
C
Press in Split
4 x 3 @ 25, 30, 35, 40 %
D
Clean and Jerk
8 x 2 @ 60, 65, 70, 75, 80, 84, 80, 87 %
E
Clean Pull:
3 x 3 @ 100 %
A
Heaving Snatch Balance
6 x 3 @ 55, 60, 65, 70, 75, 80 %
B
Snatch No Hook No Feet
6 x 2 @ 50, 55, 60, 65, 70, 75 %
C
Snatch Pull:
3 x 2 @ 94, 97, 100 %
D
Pause Front Squat
7 x 2 @ 60, 65, 70, 75, 80, 80, 80 %
Circuit
E
Accessories: Box Jump: 3x3 Lateral Medball Throw: 3x5 each way Sorenesen Hold: 3x15sec
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.
Interested in improving strength and power? We hope you'll join us on our competition prep focus cycle, and we're excited to watch you grow!
Get 5 Day P&G Competition Prep
Patrick Landry
Weightlifter
Verified Athlete"I joined the programming in February and can already tell a change in my lifts. I have been lifting heavier weights and my pulls are improving. This goes for snatch, C&J, front squat and back squat."
