Warm up:
2 rounds of:
200m Row
5 Thrusters (bar only)
5 Pull-ups
10 Push ups
15 Squats

7×1: 1 set is 1 Power clean to Hang Squat Clean to Jerk
60 seconds rest between sets

7×2 Weighted pull ups
On last set, use no weight – it’s max effort reps

Post strength loads and pull-up total to comments.


I love to watch Ilya Ilin lift. He’s flat amazing. I love that every lift is so fast and technically sound – consistency like that is hard to do. It takes practice and dedication to working the technique.

I also love that his mind is clear when he lifts. How can you tell? Watch him approach the bar – his face is relaxed. Relax your face, and the body will follow. He approaches the bar and just lifts. That comes with confidence in knowing you can throw 500lbs over your head. LOVE IT.

(One note to address: Ilya recovers his feet inconsistently on the jerk. He should take a half of a step back and then step forward. As the weight gets heavier, he just steps forward – but because he can successfully jerk more than 500 lbs. overhead, you don’t mess around with his technique – he’s allowed to do that. The rest of us need to be consistent in our footwork! Remember, front foot back half of a step, then step forward.)

Ilya’s lifts, frame by frame (click on the picture to enlarge):

Clean and jerk:

How does this apply to you? CrossFitters tend to lift forward. We spend a lot of time on our quads in every WOD, and in Olympic lifting, you have to engage your hamstrings. Here’s how it manifests in your lifts….CrossFitters are on the left, Olympians on the right. What do you see?

Here, the CrossFitter (left) is forward, using his quads to lift the weight. He starts forward, so he’ll finish forward. It’s a common thing we see, and it’s also an easy fix. Check out the Olympian (right) and the position of his knees and shoulders – that’s where you need to be when the bar gets just above your knees, and it’s HARD to do. If a coach tells you “knees back”, the left picture is what they are seeing – push your knees back, fire up those hamstrings and then go!

In this series, the finish of the CrossFitter is a result of jumping from the position above, using only the quads, and the bar is forward. Notice the position of the Olympian – the bar path is back, he has an aggressive shrug, and he’s driving his body DOWN. It’s important to clarify he does not “lean back” to get to this position – the lean you see happens naturally when you fire your hamstrings, keep the bar close and drive DOWN under the barbell.

Why is any of this important? If you are stuck at a certain weight, or your goal is to hit a heavy weight, you have to learn to lift like an Olympian, relying on your hamstrings, generating explosive power, and driving your body down under the barbell. No one wants to lift Little Sisters of the Poor weights – in order to move heavy weight, you’ve got to be aggressive and be a JUNK YARD DOG. Lift like an Olympian 🙂

Post thoughts to comments.

Thursday WOD, January 17, 2013

5 thoughts on “Thursday WOD, January 17, 2013

  • January 17, 2013 at 12:57 pm

    195 lb – Strength
    88 lb – max pull ups
    32 – max rep pull ups

  • January 17, 2013 at 4:11 pm

    105 lb – strength
    20 lb – max pull ups; 1 rep at 26 lb
    22 – max rep pull ups

  • January 17, 2013 at 6:59 pm

    125 lb- strength
    No pull ups. Hands ripped. Decided to be a wuss!

    Nice job Brent and Kevin on wt pull ups. Scary!

  • January 17, 2013 at 9:51 pm

    Strength — 185lb
    Weighted Pullups — 53/70/70/88/88/88
    Max Rep Pullups — 26 (PR)

  • January 17, 2013 at 10:13 pm

    Strength 140 WOD 60lb Kb. 21 pu

    Thanks Amie for working on my split jerk with me!

Comments are closed.