Strength & Velocity

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Snatch 191k

Pull to full extension: 0.67 seconds

Receiving the weight: 0.33 seconds

Clean & Jerk 246k WR

Full extension: 0.67 seconds

Receiving the weight: 0.33 seconds

From the platform to standing up: 2.0 seconds

From the platform to lock-out: 3.7 seconds

Jerk; from dip to lock-out: 0.47 seconds

Standing up from out of the clean closely resembles Ilya’s front squat technique. Even the timed rebound after receiving the weight is similar to the front squat timed rebound. The front and back squats should be executed very close, if not exactly, like the lifter will be executing the reception and standing up elements of the clean. The weight should be racked exactly where the lifter will be when they finish standing up, after which they can make their adjustments for the jerk.

190k Front Squat

290k Front Squat @ 1.2 seconds

Using formula 1a: (Sq - [(t - 1) x 50] = eSq1), we can calculate what a 290k front squat in 1.2 seconds would be equivalent to in 1 second. We already know at this time Ilya’s clean & jerk PR was 242k.

1.2 - 1.0 = 0.20 x 50 = 10k

290k - 10k = 280k @ 1.0 second

280k / 242k = 115% of back squat in 1.0 second to c&j

This represents 15% separation between the front squat and clean & jerk

The greater the absolute weight in the clean & jerk being lifted, then the greater the degree of separation. This would be true for the heavier weight classes and especially the 105k and 105k plus.

If some separation has been achieved, then the ratio between the clean & jerk and 1.0 second front squat can be adjusted.

242k / 280k = 86% of clean & jerk to front squat in 1.0 second. 

If Ilya could front squat 290k in 1.0 second he could conceivably clean & jerk;

290k x .86 = 250k approx.

It is important for lifters to measure their times frequently and make the necessary adjustments to their own correlations and not rely on a set or fixed definitions.