Developing Power & Strength through the use of the Olympic Lifts.
Week 6/9 Day 3 A) Tall Clean: 3 x3 B) Blocks Clean (above knee): 70/3x2, 75/3x2, 80/3, 85/3 C) Clean Pull to explode, lower to knee, hold for 5 sec then pull: 100/2, 105/1x3sets D) 4 sets: 10 Good Mornings (20-30% BS) 10 High Box Jumps (step … [Read more...]
Week 6/9 Day 2 A) Sotts Press: 3 x 3 B) Blocks Snatch (above the knee): 70/3x2, 75/3x2, 80/3, 85/3 C) Snatch Pull to explode, lower to knee, hold for 5 sec then pull: 100/2, 105/1x3sets D) Back Squat: 80/3, 85/3x3 Click Here to sign up for the … [Read more...]
Week 6/9 Day 1 A) Drop Snatch: 3 x 3 B) Hang Snatch (Above the knee): 70/3x2, 75/3x2, 80/3, 85/3 C) Tall Clean: 3 x 3 D) Hang Clean (Above the knee) + Jerk: 70/3x2, 75/3x2, 80/3, 85/3 Click Here to sign up for the Premium Weightlifting Program … [Read more...]
Week 5/9 Day 5 A) Drop Snatch: 3 sets of 3 as warmup B) Snatch: 70/3, 75/3, 80/3, 85/3, 88/2 C) Tall Clean + Jerk from toes: 3 sets of 1+2 as warmup D) Clean and Jerk: 70/3, 75/3, 80/3, 85/3, 88/2 Click Here to sign up for the Premium … [Read more...]
Week 5/9 Day 5 A) Jerk Balance: 3 sets of 3 as warmup B) Behind Neck Jerk + Jerk: 75/3, 80/3, 85/1x2sets C) Pause Front Squats (3 sec): 70/5, 75/3, 80/3, 83/3 D) Front Rack Hold (10 seconds, keep hook grip if able. Based off Front Squat): … [Read more...]
Week 5/9 Day 3 A) Tall Clean: 3 sets of 3 as warmup B) Blocks Clean (above knee): 65/4x2, 70/4x2, 75/3, 80/3, 85/3 C) 3 Stop Clean Pull (pause 1" off floor, above the knee, at hip): 90/2, 95/1x3sets D) 4 sets: 20 Russian Twists 10 DB … [Read more...]
Week 5/9 Day 2 A) Drop Snatch: 3 sets of 3 as warmup B) Blocks Snatch (above the knee): 65/4x2, 70/4x2, 75/3, 80/3, 85/3 C) 3 Stop Snatch Pull (pause 1" off floor, above the knee, at hip): 90/2, 95/1x3sets D) Back Squat: 80/3, 85/3x3 Click Here … [Read more...]
Week 5/9 Day 1 A) Muscle Snatch + OHS: 3 sets of 3 as warmup B) Hang Snatch (Above the knee): 65/4x2, 70/4x2, 75/3, 80/3, 85/3 C) Muscle Clean + FS: 3 sets of 1+2 as warmup D) Hang Clean (Above the knee) + Jerk: 65/4x2, 70/4x2, 75/3, 80/3, … [Read more...]
Week 4/9 Day 5 A) Drop Snatch: 3 sets of 3 as warmup B) Snatch: 70/3, 75/3, 80/3, 85/3, 88/2 C) Tall Clean + Jerk from toes: 3 sets of 1+2 as warmup D) Clean and Jerk: 70/3, 75/3, 80/3, 85/3 , 88/2 Click Here to sign up for the Premium … [Read more...]
In case you missed the announcement, here is an overview of the changes happening to the online Power & Grace Weightlifting Programs: Ourย basic programย will be 3 days per week and is geared towards those just beginning weightlifting or those … [Read more...]
Week 4/9 Day 4 A) Jerk Balance: 3 sets of 3 as warmup B) Behind Neck Jerk + Jerk: 75/3, 80/3, 85/2x3sets C) Pause Front Squats (3 sec) : 70/5, 75/3, 80/3, 85/33 D) Front Rack Hold (10 seconds, keep hook grip if able. Based off Front Squat): … [Read more...]
We at Power and Grace Performance are excited to announce some big changes in P&G Weightlifting! Athletes and coaches Jessie Bradley and Jourdan Delacruz are now working with P&G Performance to provide online Olympic Weightlifting programming … [Read more...]