Yuri Zakharevich

I’m going to give you some of Yuri’s own words. A few years after he retired, he did an interview with World Weightlifting magazine. They asked him about his 1983 injury, and how it affected him mentally. Here’s what he said:

“First I thought, ‘Hell, that’s the end of the world.’ Today, in retrospect, I can see it was one of the major turning points in my career. It made me realize that there is a time in every one’s life when you must clench your teeth together and your fate only depends on your determination. Finally, I overcame the injury, because I wanted to lift again so much. And later on I achieved even better results than before. It was a great thing.” - Yuri Zakharevich

Squat Cleans

Thursday, October 8, 2015

Coach Meriah

(11AM) – Chad, Mary, Tom, Bill and me

Warm Up

Run to the fence.  3 round of 10 PVC Good Mornings, 10 Strict Presses (PVC), 10 Front Squats (PVC), 30 lateral jumps over PVC, 100m run.   On good mornings, athletic stance, knees slightly bent, bend at hip and let knees flare out slightly.

WOD

Every 90 seconds for 10 Rounds:  1 Pause Squat Clean (3 seconds at knee) + 1 Squat Clean.  Increase weight as you are able.

Remember to keep your knees back as you lift the bar from the floor, work to keep shoulders over the bar when paused.  The goal today is to reinforce good positions during the pull and strengthen your ability to achieve the correct positions during the clean.  This will also challenge your aggressiveness of your second pull (above knees to hips) especially when fatigued.

My notes:  keep neutral back and head, keep bar close, jump just high enough to get under.  Do not jump forward or land feet too wide.

I worked up from 55#, 65#, 75#, 85#, 95#, 105#, 110#, 115#, 120#, to 125# and felt pretty confident until the last two rounds.  I lost my hook grip on the last round and had to reset.

then

NFT 3 rounds of 10 GHD (or weighted situps), 1 minute weighted Plank, 20 second Flexed Arm Hang (Go for CTB hold or weight if able).

On the first round I did full GHD situps, on the second round I did GHD situps to parallel, on the third round I did weighted situps with a 10# plate.  I used 25# for the plank holds (but had to put a knee down several times).  I held just at chin for the flexed arm hang (the last round was more of a negative).

Dips

Wednesday, October 7, 2015

Coach Pat

(11AM) Tom, Bill, Val, Steve B, Ilian, Ben, Jeremy and me

Warm Up

Row sequence with arms pronated and supinated.  Arms only, arms and hips, add quarter legs, add half legs and then full.  Then 2 rounds of 5 ring rows, 10 pushups and 15 air squats

WOD

Strict Weighted Dip 5-5-3-3-1-1-1-1

Strict means feet forward, toes pointed forward, lower and point nose towards the floor until shoulder breaks plane of elbow and then back up the same way.

I worked out with Ilian and Bill.  We did BW-BW-10#-10#-15#-20#-25#-35#

Ben and Jeremy were pushing 135# and 160# weighted dips.

then   

Complete 4 rounds for time of 10 ring pushups, 10 KB swings (44#), 10 ring pushups, 10 calorie row, 30 seconds rest

I finished in 14:50 as Pat threw the 10 minute cap out the window.  It was also modded from 30 ring pushups each round to 20 ring pushups.  I did the first 2.5 rounds but did pushups on knees for the last 1.5 rounds.  The KB swings were OK.  Rx was 70# and were supposed to be heavy.  We did them overhead versus eye level.                                

Wall Walk Ups – Pistols

Tuesday, October 6, 2015

Coach Meriah

(11AM) Ilian, Matt, Moe, Sam, Ericka and me

Warm Up

Stairs, wall walk ups, candlestick to stand.  On the stairs we ran up 2 sets on the first round, bound up 1 set on the second round and jumped up half a set on the third round.  I was having a really tough time with the candlestick to stand.  Holding a 15 pound plate improved my momentum to get me up.  Another variation that worked was rolling back on a double mat.  The rest of the group was doing candlestick to pistols.

WOD

Bulgarian Split Squats 5/5 with DB/KB in each hand, Every 90 sec for 7 rounds, Increase weight as able.

This was a really good movement.  I prefer my back foot flat.  I lowered to an abmat.  On the first round I did body weight only.  On the next 5 rounds I used a KB (20#) held at the goblet position.  On the last round I went up to a 26# KB.  With the isolated leg movement, I could feel that my left groin still isn’t ready for prime time.

then

12 minute AMRAP of 7 Handstand Pushups and 14 Pistols (7/7 alternating legs)

Up-scale or scale this workout to get between 6-8 rounds.

I still don’t have handstands so I did 3 wall walk ups per round.  For the pistols, I lowered to a 20 inch box and used a 5# plate for balance after the first 2 rounds.  I ended up with 5 + 11 which I felt pretty good about.  I felt something pinch in my left shoulder on the fourth round and just held against the wall rather than doing a walk up the last 2 rounds.

Most folks were doing handstand pushups to abmats or deficit pushups.

Mobility – Finished with stretches laying on back

Power Snatch T2B

Monday, October 5, 2015

Coach Meriah

(11AM) Ben, Darryl, Steve B, Julian and me

Warm Up

400m run followed by pass throughs with PVC, OH Walking lunges, PVC OH Squats, Supermans and Hollow body on ground and then hanging from bar

We also did a Burgener Warm Up to get ready for the snatch.  Meriah summarized it as the jump and land.

WOD

5 rounds for time (20 min cap) 10 Power Snatch, 10 Toes to Bar, 400m Run, L3:  115/75#, L2:  75/55#, L1 modify to complete sub 20.

I worked a weight up from 35#, 55# and 75# before backing down to 65# for the workout.  On the toes to bar I was really struggling to maintain my rhythm and any effort to pull my hips up would kill my momentum.  I did kips with knee raises for the workout.  I finished in 20:01, just missing the 20 minute cap, but I did feel pretty good about the effort as I slowed from my first round of 3:40.  My left calf was pretty tight during the warm up but it held for the workout.

Mobility – legs straight against wall and then flared against wall

Run

Friday, October 2, 2015

Coach Meriah

(11AM) Ashley, Richelle, Tom, Bill, Steve B, Craig, Ben, Luke and me

Warm Up

2 rounds of 40 sec ON, 20 sec REST of Ball Slams (15#), Hang from Bar, Low bounding box jumps (12”), one other thing?, Pistols/Squats holding onto rack.  Then 1 speed round with 40 sec ON of each with no rest.

WOD

2 Rounds for time:  40 Hang Power Cleans 75/55#, 80 Air Squats, Run 1 mile

This was a long workout.  I considered going Rx, but opted to drop down to 65#.  The weight was not supposed to be heavy, but I still found myself dropping the bar every 10 repetitions.  The Air Squats were a grind as well, I broke them down into sets of 20.  Finally the mile run was down and up the hill heading East to the first driveway and back.  It took between a little over 2 minutes for each round of Hang Power Cleans, 3 minutes for each set of Air Squats and around 12 minutes for each mile run.  Overall, I finished in 34:41 and was just glad to be done.  I paced myself pretty well.  I also ended up drilling a hole in my right thumb and will make a point of taping it up the next time we have a high repetition set of cleans.

I was surprised at how quickly some folks were knocking out this WOD.  Times were as low as 20 minutes.

Finished with mobility on calves hooking the foot onto band and rolling a barbell under the belly of the calf from a variety of angles.

Bench Press

Thursday, October 1, 2015

Coach Meriah

(11AM) Charlie, Bill, Tom, Mandy, Naige, Darryl, other guy and me

Warm Up

250m Row followed by 3 rounds of 10 banded push-ups (I did not use band), 10 Hollow Rocks.  Then 250m Row followed by 2 rounds of 5 push-ups and 5 hollow rocks

WOD

Bench Press 5 sets of 3 reps every 3 minutes.  Increase weight as needed.

I partnered with Charlie and we warmed up with 45#, 95# and 115#.  For sets I did 135#, 145#, 155#, 165# and 175#.  We added a sixth burnout set at 95#.  I got 21 repetitions.

then

3 Rounds NFT of 10/10 KB single arm row, 20 Situp med ball toss 10#/6#, 10 dips add weight as able.

For the rows I used 35# on the first set and 44# on the last two sets.  For the med ball toss, Charlie and I used the 6# med ball.  We tried a few reps with the 10#.  It may have been possible, but form would have been sacrificed.  I did 1 ring dip and the other 29 were on the parallel bars.