De-load week! Last one before the final loading phase of the off season.
We were so inspired by watching, what little coverage we could find of the World Weightlifting Championships, we’ve decided to put together our own highlight/commentary videos. Since the American media still thinks Weightlifting is the thing Ronnie Coleman does, my buddy Chris Clyde and I decided to take matters in our own hands. Tomorrow we should have the first episode up, assuming we can figure out how to get two people on the same Coaches Eye mic.
Until then… If you haven’t see this, I assume you live under a rock or actually left the house this weekend. This is the man who is most likely the greatest Weightlifter on earth, Ilya Ilyin. With this 242kg/532.4# Clean & Jerk he broke the 105kg World Record (after missing 239kg) and won another world title. He did it in front of his home crowd, and has STILL never been defeated, in any of the three weight classes he has been/is the World Champion in.
5X1@80% Snatch from blocks (just above knee) – rest as needed
3X3@80% UB Hang Snatches (full) from the Power Position – rest 90 sec.
1a) 4X5@75% Front Squats – rest 90 sec.
1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.
5 rounds for time of:
20 Calorie Row
20 Wall Balls 30/20#
Note: Men, if you don’t have a 30# wall ball use a 20# to a 12′ target.