130302

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I guess records are made to be broken…

Tonight, in Dallas, Marco Coppola smashed the old Training Camp records in both the Snatch (Brandon Phillips’s 283#), and the Clean & Jerk (Matt Hathcock and “Bill” Harris’s 355#).

Marco Coppola – 290# Snatch (new camp record):

Marco Coppola – 375# Clean & Jerk (new camp record):

WOD 130302:

BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.

Strength

Front Squats: 5X3 @ 75%

Conditioning

Score to beat – Jessica Estrada: 268 reps.

3 rounds for total reps of:

1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 24/16kg
1 min ME Pull-ups
*Rest 1 minute after each round.

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).

59 thoughts on “130302”

  2. General question: does anyone have a deficit when they use 45lb plates and a pad? My gym has the rogue hi temps and the 45s give it a deficit. On the reverse side the rogue comp plate 45s we have leave the pad sitting slightly above the plates.

  4. Snatch: 95kg
    C&J: 125kg

    FS: done @ 112.5kg

    Conditioning
    261 reps (108, 78, 75)

    3/6/4

  5. BBG:
    1) 87.5Kg
    2) 100Kg

    Strength:
    102.5Kg

    Cond:
    Front Squats – 15/15/15
    HSPU – 12/6/9
    KBS – 25/20/14
    Pull-ups – 21/21/18

    Total – 191

    MFS:
    3/6/7

  6. 10 minutes snatching
    Up to 100kg
    10 minutes front squatting
    Up to 150kg

    For time
    50 burpees
    20 front squats @ 70% (105kg)
    50 burpees
    10:14

    4 rounds for time
    15 chest to bar pull ups
    7 deadlifts @ 120kg
    400m run
    12:28

  10. BBG:
    1. 120# (PR from two weeks ago)
    2. 155# (5# from previous PR)

    Strength:
    1. Off 175#

    Cond:
    198 Rx

  17. 135
    175

    170

    161 total reps

    Hope this programming can help these shitty numbers go up

    7/5/3

  18. BBG
    195
    250
    Cleaned 265 a few times but no jerk
    Front squats off 315
    Cond
    260
    135 has never felt heavier

  20. Snatch 195- tied PR, almost broke the 200 magic barrier
    C&J – 255 clean, Fail jerk

    FS – based off #270

    Metcon- 183 total reps. Out of town gym- typical excuses for that- but no one cares. Good programming today Rudy.

  21. BBGym:
    1) 155
    2) 205 clean (failed jerk)

    Strength:
    Off 255

    Conditioning:
    *strict HSPU/Pull-ups
    220 reps

    M/F/S
    3/5/3

  23. Snatch: 195 (15lb PR) fucking pumped!
    Clean&Jerk: 245 (5lb PR) been a long time since that lift got PRd still have lots of jerk work to be done

    Front squats @215

    Cond: bitched out

  27. BBG
    1) 185# Wasn’t feeling it today 200(f), 205(f), 205(f)… 210# is my PR from last week
    2) 230# Not feeling it here either 250(f), 255(f on Jerk) so called it quits

    STRENGTH
    FS based off 315#

    CONDITIONING
    207 reps felt sluggish, think I could have got quite a bit more on a fresh day
    7/7/5

    On a positive note Wed I Snatched 175# from Hi-Hang, and CLN & PJ was 220# from Hi-Hang (no high blocks). and I felt good Thurs so did “Grace” and got 2:38 that’s a PR of :36 and second benchmark I’ve gotten under 3:00 (“Diane” time is 2:39)… Hoping some rest tomorrow will get me back on track.

  28. BBG:

    1. 170; 1 Squat Snatch OTM for 20 minutes…15/20. Focused on technique/positioning.
    2. 185; 8×1 Clean & Jerk. Focused on technique/positioning

    Strength:

    275

    Cond:

    276

  31. snatch 180
    clean and jerk 205

    front squats 5×3/235

    conditioning
    80+75+64=219

    mfs 2/3/3
    feeling a heck of a lot better than i was earlier this week
    tweaked my upper back while snatching though. will see how it feels but i might have to hit up the chiropractor this week.

  34. 215# PR
    260# PR

    210#

    Conditioning
    71+51+49
    Total 171
    *Did c2b butterfly pull ups instead of regular ones and used the 70# kb instead of 53#. HSPU at a deficit just kill me.

  35. BBG: Worked technique instead of going for a PR. We recently got an Oly Coach at our box so trying to clean up my lifts.

    Strength: @130# (based off 175#)

    WoD: 180 RX

  36. Sn: 215lbs (5 lb PR. Up 20 lbs since 12/25/2012)
    C&J: 255lbs (5 lb PR. Up 13 lbs since 12/25/2012)

    Strength @ 225lbs (off of 295)

    Wod (only time for two rounds): 106 rx.

  37. Performed on SAT. changed, warmed up, got all work in, showered and changed in 50 minutes. def too fast but it’s all the time I had.

    1) 195 (5# off PR)
    2) couple lifts up to 225 then went straight to front squats due to time constraints. not even close to heavy

    STR
    off 335

    WOD: 228

    20/20/20
    12/11/9
    25/23/19
    25/24/20

  38. Made this up today as I missed yesterday.

    Sn: 265, 5 misses at 280. (Pr is 275)
    CJ: 315 (PR is 325) Legs are just weak lately.

    Front squats @ 275

    Conditioning

    No excuses but this is the worst I have felt in a conditioning in awhile. My back locked up after the first round of Front Squats and the rest of the workout was hell.

    211 Rx’d.

  39. On the road again 🙁
    No BB
    Strength:
    Done off 315
    Cond:
    Did hspu in the gym away from the weights
    Did Max 1 min, 30 sec rest, repeat. 12,12,9
    Then… 3 rounds for reps
    1 min Front Squats – 15/15/15
    1 min K2E – 12/12/11
    1 min 24k KBS – 22/19/22
    1 min DU’s – 42/17/39
    MFS:
    2/4/6

  40. First official Outlaw Way workout ever…
    18 mo CF’er, L1 cert, 31m, 6 ft/170 – this kicked my ass and I loved it…hungry for more
    160# pr
    215# pr
    FS 5×3 @ 200# – should’ve hit it harder, but didn’t know what to think about the metcon
    70-61-59 = 190
    Thx for the amazing programming, I hope to put up some more impressive stats later

  41. BBG
    1) 65 kg (90%)
    2) 85 kg (90%)

    Strength
    Front Squats: 90 kg (Based off 117.5)

    Conditioning
    Subbed double unders for pull ups
    284 reps

  42. 135 snatch. So off today. frustrating.
    155 c + j haven’t even been close to my PR in a few months (170)
    Front Squats @165

    Cond 198 with “0” HSPU’s (did 10 with an Abmat but didn’t count those in the score)

    Front Squats: 25, 16, 21
    HSPU 0
    KB Swings 30, 25, 25
    Pullups 21, 19, 16

    • Osteopath did some quad and calf needling and suggested no deep squatting so did some prowler sprints in place of Front Squats and also again in workout.

      Cond: (10m out and back sled sprints in place of Front Squats… sucked)
      202 – I’m guessing around 2.5-3x the Front squats could of been achieved but whatever it’s a workout

      9/25/23/21
      6/19/21/18
      6/18/18/18

  45. BBG
    1) 1RM Snatch =100kg
    2) 1RM C&J=130kg Power Clean and Jerk

    Strength
    1a) Front Squat, 5 x 3 @ 75%, Rest 60 seconds = 107.5kg
    1b) Bench Press, 5 x 3 @ 70%, Rest 60 seconds = 87.5kg

    Conditioning
    For time,
    Run 800m
    30 Muscle Ups
    Run 800m
    11:33

    Now following the site to date.

  48. 29/m/5’11″/190
    BBG
    1) Still missing 225 by just a little
    2) 245 (squat cleans were sucking bad today)

    Strength
    235

    Conditioning
    52-49-52=153

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