Ilya

A few pictures from tonights action.

Ilya Ilyin is undefeated as a weightlifter.  As a 94kg lifer he has two Olympic gold medals and two world championships, and as an 85kg lifter one World Championship.  He moved up a weight class to 105kg for this years World Championships in his home country of Kazakhstan.  This years medals came down the very end where 4 world record attempts were lined up in the clean and jerk to see who would take the gold.  Ilya was first and missed the 239kg world record clean and jerk (525 pounds) to put him in second place.  Ruslan Nurudinov of Uzbekistan was next for the world record, which he smoked, putting him in 1st for the total by 3 kilos ahead of Ilya!  Next was the Russian David Bedzhanyan,  who although was not in the running for the overall total gold, the world record that was just beat by the Ruslan, was his own!  After actually missing 236kg on his previous lift, the Russian wanted his record back and nailed it at 240kg! giving Ruslan about 45 seconds of world record glory.  And then there was Ilya, who in order to win had to up the clean and jerk to 242 kilos!  3 kilos more than the previous world record and 9 kilos more than his previous make, which is also a competition match PR!  The undefeated man would remain just that, unbeatable!  He went up to the bar with confidence beaming, 100 percent committed, like he's done a million times before, and handled it!!! 
The sport of weightlifting is incredible.  It may not be that popular amongst other sports in the U.S., but similar to surfing and Kelly Slater (if there were waves throughout the US Kelly Slater would be unarguably the best athlete of all time, way ahead of Michael Jordan), weightlifting may right now have one of not the best weightlifters ever, but maybe one of the best athletes of all time in Ilya Ilyin.
Below is the entire 105 competition and Ilya's historical 242kg clean and jerk in slow-mo by Hook Grip.

Workout:

2 Bench Press EMOM for 9 minutes

2 minute AMRAP:
5 DB Hang Power Clean (35/50lb)
5 DB Push Press
5 Box Jump (24/30in)
1 minute rest
1 minute calorie row
2 minute rest

Throwdown Update!

Super cool shot of Noreen from a couple weeks ago.
Throwdown update, 30 muscle ups instead of 40 for the "Chip Away" workout.

Turkey Throwdown! 
Workouts, Standards and Rules

“Let’s Hang”
Event 1:
RX division:
40 Hang Cleans (185/115lb)
30 Hang Cleans (205/125lb)
20 Hang Cleans (225/135lb)
* 7 minute Cap

Open division:
40 Hang Cleans (115/75lb)
30 Hang Cleans (135/85lb)
20 Hang Cleans (155/95lb)
* 7 minute Cap

Masters division:
40 Hang Cleans (85/63lb)
30 Hang Cleans (95/73lb)
20 Hang Cleans (115/83lb)
* 7 minute Cap

Rules:
- Both male and female pairs must complete required reps (equal half) at first two weights (round of 30 and 40 reps) before advancing to the next weight.  Within male and females pairs, reps can be split as desired.
- At the last weight the required reps can be split between the two barbells in any fashion the team chooses (or even all on one barbell).

Standards:
-Every rep must start from the hang. You cannot clean the first rep from the floor.
-You cannot hang power clean and stand the bar up and then front squat, but you can hang power clean, pause and ride down in the front squat.  See video below.

“Chip It Away”
Event 2:
RX division:
30 Muscle ups
100 wall balls (20/14lb) (11/10ft)
100 box jump overs (24/20in - must jump with two foot takeoff)
100 DB shoulder to overhead (50/35lb)
100 cal row
* 20 minute CAP

Open Division:
100 wall balls (20/14lb) (10/9ft)
100 box jumps overs (24/20in)
100 pull ups
100 DB shoulder to overhead (35/25lb)
100 cal row
* 20 minute CAP

Masters:
80 wall balls (20/14lb) (10/9ft)
80 box jump overs (24/20in)
80 pull ups
80 shoulder to overhead (30/20lb)
80 cal row
* 20 minute CAP

Rules:
-One teammate works at a time; one gent and one lady on the floor at any given time.
-On every movement except for the Muscle Up teams must alternate work in a Jack and Jill fashion.
-Same gender substitutions.  Substitutions must be done in designated rest area.
-Each RX team will be given ONE pair of rings. There will be boxes for those that need.

Standards:
-Muscle Up: Arms extended with feet off the ground at the start of each rep. Must pass through the dip (no uprises). Full lockout at the top of each rep with a split second pause with shoulders over hands; you may not lockout as you fall into next rep.
-Wall Ball: Full depth squat and ball must clear given mark for every rep.
-Box Jump Over: Both feet must leave the ground at the same time. You can jump on the box and then go over, OR clear the box. You can jump laterally or straight forward. No need for hip extension on top of the box.
-Pull Ups: Each rep must start with fully extended arm and finish with chin clearly above the bar.
-Dumbbell Shoulder to OH: DB’s must start touching both shoulders and finish with full lockout of arms and legs.
-Calorie Row: Go for broke!

Event 3:
Surprise!

Workout:

20 minute AMRAP:
400 meter run
Max Effort Wall Ball
Max Effort Toe To Bar

Do Work!

Dr. J. doing work!

Turkey Throwdown! 
Workouts, Standards and Rules

“Let’s Hang”
Event 1:
RX division:
40 Hang Cleans (185/115lb)
30 Hang Cleans (205/125lb)
20 Hang Cleans (225/135lb)
* 7 minute Cap

Open division:
40 Hang Cleans (115/75lb)
30 Hang Cleans (135/85lb)
20 Hang Cleans (155/95lb)
* 7 minute Cap

Masters division:
40 Hang Cleans (85/63lb)
30 Hang Cleans (95/73lb)
20 Hang Cleans (115/83lb)
* 7 minute Cap

Rules:
- Both male and female pairs must complete required reps (equal half) at first two weights (round of 30 and 40 reps) before advancing to the next weight.  Within male and females pairs, reps can be split as desired.
- At the last weight the required reps can be split between the two barbells in any fashion the team chooses (or even all on one barbell).

Standards:
-Every rep must start from the hang. You cannot clean the first rep from the floor.
-You cannot hang power clean and stand the bar up and then front squat, but you can hang power clean, pause and ride down in the front squat.  See video below.

“Chip It Away”
Event 2:
RX division:
40 Muscle ups
100 wall balls (20/14lb) (11/10ft)
100 box jump overs (24/20in - must jump with two foot takeoff)
100 DB shoulder to overhead (50/35lb)
100 cal row
* 20 minute CAP

Open Division:
100 wall balls (20/14lb) (10/9ft)
100 box jumps overs (24/20in)
100 pull ups
100 DB shoulder to overhead (35/25lb)
100 cal row
* 20 minute CAP

Masters:
80 wall balls (20/14lb) (10/9ft)
80 box jump overs (24/20in)
80 pull ups
80 shoulder to overhead (30/20lb)
80 cal row
* 20 minute CAP

Rules:
-One teammate works at a time; one gent and one lady on the floor at any given time.
-On every movement except for the Muscle Up teams must alternate work in a Jack and Jill fashion.
-Same gender substitutions.  Substitutions must be done in designated rest area.
-Each RX team will be given ONE pair of rings. There will be boxes for those that need.

Standards:
-Muscle Up: Arms extended with feet off the ground at the start of each rep. Must pass through the dip (no uprises). Full lockout at the top of each rep with a split second pause with shoulders over hands; you may not lockout as you fall into next rep.
-Wall Ball: Full depth squat and ball must clear given mark for every rep.
-Box Jump Over: Both feet must leave the ground at the same time. You can jump on the box and then go over, OR clear the box. You can jump laterally or straight forward. No need for hip extension on top of the box.
-Pull Ups: Each rep must start with fully extended arm and finish with chin clearly above the bar.
-Dumbbell Shoulder to OH: DB’s must start touching both shoulders and finish with full lockout of arms and legs.
-Calorie Row: Go for broke!

Event 3:
Surprise!

Workout:

Every 2 minutes for 10 minutes:
1 Power Clean
1 Power Jerk
1 Clean (squat)
1 Split Jerk

15 minute AMRAP:
Partner 1: 15 Power Snatches (65/95lb)
Partner 2: Max Double Under
*Alternate for 15 minutes, each partner scores their individual double unders

Turkey Throwdown

Carmen staying integrated in her kipping back swing. 

Turkey Throwdown! 
Workouts, Standards and Rules

“Let’s Hang”
Event 1:
RX division:
40 Hang Cleans (185/115lb)
30 Hang Cleans (205/125lb)
20 Hang Cleans (225/135lb)
* 7 minute Cap

Open division:
40 Hang Cleans (115/75lb)
30 Hang Cleans (135/85lb)
20 Hang Cleans (155/95lb)
* 7 minute Cap

Masters division:
40 Hang Cleans (85/63lb)
30 Hang Cleans (95/73lb)
20 Hang Cleans (115/83lb)
* 7 minute Cap

Rules:
- Both male and female pairs must complete required reps (equal half) at first two weights (round of 30 and 40 reps) before advancing to the next weight.  Within male and females pairs, reps can be split as desired.
- At the last weight the required reps can be split between the two barbells in any fashion the team chooses (or even all on one barbell).

Standards:
-Every rep must start from the hang. You cannot clean the first rep from the floor.
-You cannot hang power clean and stand the bar up and then front squat, but you can hang power clean, pause and ride down in the front squat.  See video below.

“Chip It Away”
Event 2:
RX division:
40 Muscle ups
100 wall balls (20/14lb) (11/10ft)
100 box jump overs (24/20in - must jump with two foot takeoff)
100 DB shoulder to overhead (50/35lb)
100 cal row
* 20 minute CAP

Open Division:
100 wall balls (20/14lb) (10/9ft)
100 box jumps overs (24/20in)
100 pull ups
100 DB shoulder to overhead (35/25lb)
100 cal row
* 20 minute CAP

Masters:
80 wall balls (20/14lb) (10/9ft)
80 box jump overs (24/20in)
80 pull ups
80 shoulder to overhead (30/20lb)
80 cal row
* 20 minute CAP

Rules:
-One teammate works at a time; one gent and one lady on the floor at any given time.
-On every movement except for the Muscle Up teams must alternate work in a Jack and Jill fashion.
-Same gender substitutions.  Substitutions must be done in designated rest area.
-Each RX team will be given ONE pair of rings. There will be boxes for those that need.

Standards:
-Muscle Up: Arms extended with feet off the ground at the start of each rep. Must pass through the dip (no uprises). Full lockout at the top of each rep with a split second pause with shoulders over hands; you may not lockout as you fall into next rep.
-Wall Ball: Full depth squat and ball must clear given mark for every rep.
-Box Jump Over: Both feet must leave the ground at the same time. You can jump on the box and then go over, OR clear the box. You can jump laterally or straight forward. No need for hip extension on top of the box.
-Pull Ups: Each rep must start with fully extended arm and finish with chin clearly above the bar.
-Dumbbell Shoulder to OH: DB’s must start touching both shoulders and finish with full lockout of arms and legs.
-Calorie Row: Go for broke!

Event 3:
Surprise!

Workout:

Muscle Up Practice

11 minute ladder:
1-2-3-4-5...  Kettlebell swing (53/75lb) and Burpee
One 10 meter shuttle run down and back after each kbs and burpee set.

Sunday Sunrise

Workout:

A timer is set to beep every 20 seconds which signals an action. For time, with a partner, complete 60 front squats (65/95#) and 20 20-yard farmer carries (25/35), every 20 seconds the partner doing front squats does a thruster and the partner doing farmer carries does a hang clean thruster. They can switch positions at any point. Then, teams complete 100 Abmat sit ups, one partner at a time, the other partner doing a plank. Partners switch positions every 20 seconds. Next, teams row 1000 meters and complete 60 pull ups, switching positions every 20 seconds until all the reps are completed. After that the teams repeat the 100 sit ups/plank portion. Finally the teams complete 100 push ups, working at the same time and burpeeing up to a standing position every 20 seconds then immediately returning to work.