2 rounds of:
5 Walk outs
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.
SPEED THROUGH THE MIDDLE!!
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.