Developing Power & Strength through the use of the Olympic Lifts.
One of the most effective ways to improve technique in the Olympic lifts is to add in accessory movements before the full lifts. Both the snatch and clean and jerk are incredibly complex; making small adjustments can be difficult without breaking the … [Read more...]
In this week's Weightlifting Wednesday we take a look at one of the most common miscues when lifting from the hang or from the boxes. Oftentimes, lifters initiate lifts from their back not their legs. Here’s a good video of it done well and how to … [Read more...]
In this week's Weightlifting Wednesday we take a look at the common area we find in the jerk. Many times, a lifter will cue getting their head “through the bar“ while at the same time leaving their hips behind the bar. Take a look for more details … [Read more...]
Blog: Why No Hook No Feet? The no hook no feet snatch and clean are excellent accessory exercises for the Olympic lifts. If you are following P&G weightlifting you will notice them in your programming, and at first they may feel a little strange. … [Read more...]
In this week’s edition of Weightlifting Wednesday we take a look at one of my training snatches. Often time we are programmed partial lifts with pauses and eccentric loads and don’t know why. Today we take a look at one of my hang snatches with a … [Read more...]
In this week’s edition of Weightlifting Wednesday we take a look at Jessie Bradley’s snatch from the American Open 3 two weeks ago. Jessie is one of the more powerful athletes we have but sometimes struggles to catch load in a tight, stable … [Read more...]
In case you missed the announcement, here is an overview of the changes happening to the online Power & Grace Weightlifting Programs: Our basic program will be 3 days per week and is geared towards those just beginning weightlifting or those … [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...]
Week 15 / 20 Day 5 A1) FS: 3 sets of 3 @90% of best from last week A2) BS: 3 sets of 5 at same weight B) Snatch Pull: 90/2, 95/2, 100/2, 105/2 C) 3 Sets: DB Press: 15 reps DB Fly: 15 reps DB Reverse Fly: 15 reps Then finish with 1 set of: Banded … [Read more...]
Week 15 / 20 Day 4 A) Muscle Snatch + OHS: 3 sets of 3, as warmup B) Power Snatch: Work to heavy single with perfect footwork, then 3 sets of 2 at 90% of best C) Power Clean + Jerk: Work to heavy single with perfect footwork, then 3 sets of 2 at … [Read more...]
Week 15 / 20 Day 3 A) BS: 65/3, 70/3, 80/3x4sets B) Push Press (% of Jerk): 40/3, 50/3, 60/3, 65/3x3sets C) Snatch Grip RDL: 5 sets of 6 building D) 4 sets: Weighted Situps: 20 reps Weighted Plank: 30 sec Click Here to sign up for the Premium … [Read more...]
Week 15 / 20 Day 2 A) Muscle Clean + Pause Jerk: 3 sets of 2+2 as warmup B) Clean Pull to above knee + Clean from 2" off floor + Jerk: 50/2, 60/2, 65/2, 70/2, 75/1x2sets C) Clean Pull from 2" deficit w/ pause at floor level: 95/2, 100/2x3sets D) … [Read more...]
Week 15 / 20 Day 1 A) FS: 65/3, 70/3, 80/3x4sets B) Snatch Grip PP + OHS: 3 sets of 1+1 at best 3+1 from last week C) Snatch Pull to above knee + Snatch from 2" off floor: 50/2, 60/2, 65/2, 70/2, 75/2x2sets D) Snatch Pull from 2" deficit w/ pause … [Read more...]
Week 14 / 20 Day 5 A1) FS: 5 sets of 3 build to heavy set A2) BS: 3 sets of 3 at FS 3RM B) Snatch Pull: 105/1, 109/1x4sets C) 3 Supersets: Alt. Inverted KB Press: 8/each Alt. DB Front Raise: 8/each BD Tricep Extensions: 8 Alt Bent Over DB Row: … [Read more...]
"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13
Power and Grace Performance, based in Lawrenceville, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.