Liao Hui and His 190kg Clean & Jerk

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WEDNESDAY’S WORKOUT (CAP)
Week 12 of 14: PRACTICE

A) 3 RFQ
Adv:
30 butterfly sit ups
10 HSPU (kipping ok)
Beg:
30 Butterfly sit up
20 strict push ups

B) EMOM 10 for load and reps
O: 2 snatches
E: :30 max du’s

C) 2 min max thrusters @50% of 1

AND COMING THURSDAY
Week 12 of 14: MENTAL TOUGHNESS

A) BS 20RM (~60-65% of 1).
B) Task vs Time vs Task Priority
1) Task Priority
500m Row, for time
-Rest 3 min, then
2) Time Priority
Row as many meters as possible in the time it took to complete Part 1
-Rest 3 min
3) Task Priority
Row the result of Part 2, for time
Last week Chinese weightlifter Liao Hui set a world record at the 2013 World Weightlifting Championships. Liao competes in the 69kg category, which means he weighs in at no more than 152lbs. And guess how much he clean and jerked last week? 198kg. That’s 436.52lbs. That’s around 2.87 times his body weight. Now, you’ve GOT to have amazing technique on top of stellar strength to pull that off.

Here’s a slow-motion video of Laio’s world-record setting clean and jerk. You can really see what a technically sound lift it is. What can you learn about your lifting from watching this man’s performance?

By the way, the lift is awesome, but so is his celebratory dance! Oh, and he also snatched 160kg (almost 353lbs).

Becca Borawski served as Program Director at CFLA for seven years and is now part of the extended coaching family. She is the managing editor for Breaking Muscle, a website designed for real athletes and real coaches. She lives in Portland, OR and is most likely preparing a paleo meal at this moment.

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