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66
Workout

Eko Yuli Irawan

~16 min.
~192 kcal
⁉️ Comments

Eko Yuli Irawan (born 24 July 1989) is an Indonesian weightlifter, a 2018 World Champion, a four-time Olympic medalist, and a winner of multiple world championships and Asian Games.

Interesting Fact

Eko has gone down in history as the only Indonesian athlete who had won four Olympic medals. He would always bring home World Championship and Olympic medals, the first being the bronze medal for the 2008 Summer Olympics in Beijing. At the 2018 World Championship in Ashgbat, he competed against incredibly strong contestants in the 61 kg category, ultimately taking gold and becoming a world record holder in clean & jerk at 174 kg and in total lift at 317 kg.

Quote

You can't win a competition without giving it your best.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Overhead squats
5
Level: 1
R1
12
Overhead squats
5
Level: 1
R2
12
Overhead squats
5
Level: 1
R3
12
Exit to the plank on the forearms
2
Level: 1
R1
12
Exit to the plank on the forearms
2
Level: 1
R2
12
Exit to the plank on the forearms
2
Level: 1
R3
12
Pull-up with a wide grip
4
Level: 1
R1
6
Pull-up with a wide grip
4
Level: 1
R2
6
Pull-up with a wide grip
4
Level: 1
R3
6
Narrow press
3
Level: 1
R1
10
Narrow press
3
Level: 1
R2
10
Narrow press
3
Level: 1
R3
10
March
3
Level: 1
R1
12
March
3
Level: 1
R2
12
March
3
Level: 1
R3
12
Hip extension
3
Level: 1
R1
10
Hip extension
3
Level: 1
R2
10
Hip extension
3
Level: 1
R3
10
Horizontal forearm flexion
2
Level: 1
R1
12
Horizontal forearm flexion
2
Level: 1
R2
12
Horizontal forearm flexion
2
Level: 1
R3
12
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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