Note to athletes from Coach Erick: Please start bringing your journal to weightlifting class to note the weights used and what % was prescribed that day. You should be noting how the weight felt (really tough, easy) so as we go forward, you have a better idea of what weights to use. The percentages we use are there to try and achieve a certain stimulus. The more accurate of an idea you have, the more rewarding the training will be. Thank you.


The Hang Position


1 round of

3 knee to power position

3 knee to power w/hips

3 knee to power w/hips and elbows back

3 clean long pull


3 rounds of

1 hang clean

2 front squat


6 x 2 @ 65% 1RM

2 position clean

1 x 1 @ 70-75%

Rest 2 min between sets


Use 55-60% of your 1 RM

2 hang clean

1 full clean

7 bar hop overs

10 minute EMOM


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