5 Hang cleans (bar only)
5 Front squats
Work to a heavy snatch (full squat, form permitting)
Every minute on the minute for 7 minutes perform:
10 Air squats
2 Power snatches (135 lbs./95 lbs.)
Post snatch loads and WOD time to comments.
I watched all but one of the weight classes for weightlifting in the Olympics, and it was GREAT!!! There were world records set and amazing athletes throwing weight around like it was PVC pipe. I am definitely going through withdrawals!
(The competition works like this: you get three lifts in snatch and three lifts in clean and jerk. Your best lift from each gets added together and whoever has the highest total wins. There is a lot of strategy in picking your weights and rules about when you miss, but at the end, whoever has the highest total wins.)
Here are a few of my favorite highlights — watch how each athlete keeps the bar CLOSE and drives their body down under the barbell:
Svetlana Podobedova (KAZ) lifts an Olympic record 161 kg (355 lbs) en route to winning the gold medal in the women’s 75 kg (165 lbs) (This session was very exciting because the two that one gold and silver battled it out lift for lift!)
My favorite group was the 94kg class. I waited all week for this group, and they did not disappoint. Ilya Ilyin is my favorite lifter (pictured left – that’s 513lbs overhead!), and he showed up ready to win gold. With each lift, there was never any doubt in his mind what he came to do, and not lacking any confidence, he demonstrated why he is a two-time Olympic champion.
While the other lifters started their clean and jerks at 210kg and completed all three lifts before ever hitting 220kg, Ilya started at 220kg. He knew the Olympic record was 224kg and the world record was 232kg, and there was no doubt he was going for gold and for new records. His second lift was 226kg, a new Olympic record. His third lift, 233kg, a new world record. He made both lifts EASILY.
Third lift, new world record clean and jerk, as well as new world record total. Ilya wasn’t playing around -he showed up to win.
Post thoughts to comments.