Warm up:
2 rounds of:
200m Row
100m Run
5 Walk outs
10 Squats
5 Hip rotations on both sides
5 PVC dislocates

15 minutes to establish one rep max Clean & Jerk


4 minutes max number of Muscle ups
3 minutes max number of Sit ups
2 minutes max number of Double unders

Score is total reps. Post C&J loads and total reps to comments.



Just watch:

Ilya Ilin is my favorite lifter. He’s SO FAST under the bar, it’s ridiculous. I also like that he has zero lag time once he gets on the platform – he’s all business, addresses the bar, and next thing you know, he has made the lift and set two world records. Crowd goes wild!! You can relate, right??

Watch the video again, and this time, focus only on the end of the barbell.

Keep in mind, Ilya’s best snatch at the Olympics was 185kg/407 lb., and his world record clean and jerk was 233kg/512 lb. (418kg/919 lb. total was also a world record). Watch the end of the barbell, look for the moment when the bar floats, and Ilya drives his body down under it. He never once bends his arms and pulls the bar up – he can’t – he’s snatching 407 lb.!!

The only way Ilya gets under the barbell is to generate momentum with a strong finish and drive his body DOWN! If you watch the end of the barbell, you’ll see it. The bar never gets higher than his waist, and he has to get under the barbell to make the lift. That’s SPEED THROUGH THE MIDDLE.

Today as you lift, visualize your body moving down and around the barbell….and the crowd will go wild.

Post thoughts to comments.

Thursday WOD, October 4, 2012

5 thoughts on “Thursday WOD, October 4, 2012

  • October 4, 2012 at 6:31 am

    C&J: 245# (cleaned 255#, but it all fell apart on the jerk)

    WOD: 15MU + 73SU + 90DU = 178 reps

    Doesn’t compare to some of the beasts this morning, but a good workout nonetheless.

  • October 4, 2012 at 7:18 am

    Oops! I did 4 minutes on each station… I guess turning 29 didn’t make me any smarter. Oh well.

  • October 4, 2012 at 1:25 pm

    185# C&J. Need to work on my foot work.
    WOD: 18MU+115 situps+125DU= 258

  • October 4, 2012 at 5:18 pm

    185# on C&J. Failed at 210# twice. Wasn’t feeling it today.
    WOD: 20 MU/100 SU/ 132 DU.

  • October 4, 2012 at 10:34 pm

    I really wanted to do this one today! I will definitely be there the next time this one pops up!!!!

Comments are closed.