Warm up:
3 rounds of:

10 Squats
10 Push ups
5 Box jumps
5 Bar hang clean and press

21 back squats unbroken (post loads to comments)

For time:

Reps 21-15-9 of:

Push press (135 lb./95 lb.)
Pull ups

Post time to comments.


ILYA ILIN is a 94kg lifter from Kazakh and has competed internationally for many years. Another coach sent me this video last week – watch it and look for ILYA’s speed through the middle. He is so incredibly fast getting under the bar. I’m talking “if you blink, you miss it” fast.

Oh, and he does the first three movements of the Burgener Warmup before he ever moves the barbell – down and up, elbows high and outside, and muscle snatch (watch for it in the video below, about 57 seconds in). I like this dude. He snatches 192.5 kg (423 lbs.) and has other people load his barbell. He’s a boss.

And in case you are wondering, he does his quick Burgener warmup when he competes too – watch this, at minute 6:03.


Another coach sent me this video last week too. Artyom Ivanov is an Ukrainian weightlifter who competes in the 94kg class too. This video is just insane. Artyom clean and jerks 203 kg (506 lbs.), which is impressive in of itself.

What blows my mind is the jerk part.

506 pounds is A LOT of weight to throw over your head. Most people who can do that have to split jerk the weight in order to wedge their body under the bar. (I say “most people” like a lot of people can put 500 pounds overhead, haha….).

Artyom is so ridiculously strong, he PUSH JERKS the weight over head. He makes 506 pounds look like 95 pounds. It’s just not right.

Post thoughts to comments.

Wednesday WOD, May 9, 2012

12 thoughts on “Wednesday WOD, May 9, 2012

  • May 9, 2012 at 7:36 am

    161# unbroken squats

    WOD: 7:03 with 95#

  • May 9, 2012 at 8:29 am

    165# squats – maybe a little light, but they still hurt.

    Fran’s Sister: 5:00

  • May 9, 2012 at 9:23 am

    215# squats

    7:48 WOD w/ 95#

  • May 9, 2012 at 9:33 am

    155# squats- too light
    Wod 5:42 115#

  • May 9, 2012 at 12:07 pm

    21 back squats: 225# same as last time

    WOD: 7:07 Rx’ed, much harder than I anticipated!

  • May 9, 2012 at 5:30 pm

    5:07 RX.
    Oh boy.

  • May 9, 2012 at 6:20 pm

    205 squats

    9:52 rx. Not impressed with Fran’s sister. Both of those two fell out of the ugly tree and slammed their face into every branch on the way down.

  • May 9, 2012 at 6:57 pm

    5:33rx…oh my shoulders

  • May 9, 2012 at 7:11 pm

    95# BS
    WOD 90#. 9:16 shoulders r toast.
    Like Fran’s sister!

  • May 9, 2012 at 7:31 pm

    bum knee so went easy 155#
    7:12 at 115#

  • May 9, 2012 at 8:16 pm

    Bs: 100

    WOD 9:40 @ 95lbs

  • May 10, 2012 at 1:03 pm

    115 lbs back squats
    65lbs push press 4:51

Comments are closed.