Sometimes the display of human performance supersedes the discussion of the display of human performance (see what I did there?). Marco Coppola has sent the first cannonball across the bow of the SS Estrada, and has announced his desire to take down the reigning king of the Outlaw seas.
Too much? I was channeling Hemingway on that one. For a second it made me feel like I don’t just write an exercise blog.
Marco holds the men’s Outlaw camp records in the Snatch, and Clean & Jerk, and now he reigns supreme as the closest man we’ve seen to a 400 pound Clean & Jerk (yep, another active exerciser finally beat Rich’s 375#). Mr. Estrada better Snatch 350# soon, because I don’t think this is the end for Marco.
Marco Coppola – 380# Clean & Jerk:
WOD 130806:
BBG
1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
2) 3×2 @ 95% of Max from above – rest 90 plus seconds.
Strength
1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).
Conditioning
7 rounds of:
30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″
30 sec. Rest
Dude is strong as hell. He ain’t wearin no nanos and baggy gym shorts though… (Long Live Richard Froning Jr.) Congrats sir!
Insane strength to be able to catch that jerk forward like that and still recover. 400 is there.
BBG)
1) 130kg 1 at 135kg
2) 125kg
Gonna give the full oly movements a rest for a week to let my right hip flexor recover. Been very tight and painful
Strength)
1) 120/130/150/4@155kg
2) 112/120/128/136kg
Cond)
Cal row – 10 each round
Rope climb – 1 each round
HSPU – 7/10/8/7/6/5/4
1) 285lb (10lb PR for a double any pos)
2) 275lb no misses
Str
1) done off 405lb
2) done off 345lb (really bad)
Cond – this evening
1)135-(185)-(185)-185 no jerks
2)175 no jerks
S1)215-230-265-280
S2)185-195-210-225
Cond 125 reps (no airdyne)
#TheOutlawWayAfghanistan
BBG:
1) 2 RM Hang Clean (top of knee) – 205# Failed on 2nd Rep @225
2) 3×2 @95% above – 195# 3/3
Strength:
1) 195 / 210 / 240 / 255 (last set, I had stars)
2) 165 / 175/ 185/ 195
Cond – 7 rds Row/Rope/Def HSPU = Total = 121
1) 10 – 2 – 4 = 16
2) 11 – 2 – 5 = 18
3) 11 – 2 – 4 = 17
4) 11 – 2 – 5 = 18
5) 11 – 2 – 4 = 17
6) 11 – 2 – 3 = 16
7) 12 – 2 – 5 = 19
BBG
1) 2RM Hang Clean & Jerk: 260#
2) 3×2 @ 245#
Strength
1) HBBS: 265-285-325-345
2) Front squat: 245-260-275-290
Conditioning: 125 Total
1) 265 (slacked off a bit)
2) 245
S1) 265-285-325-345
S2) 255-270-285-305×3,x2 (failure)
C) w/ rower – 147 reps
#TheOutlawWayAfghanistan
1) 245lb – could have gone heavier but squat portion felt heavy and I didnt want to be shot on the HBBS
2) 225
HBBS: 235, 255, 295, 315×6 – No problems
FS: 225,235,245,255
Cond: Row: 10-11 each round
Rope: 1- 1 1/2 each round
HSPU: 14/12/10/8/11/8/8 – Done using 2 45lb bumper plates on each side for deficit
c+j 220
95% 210, failed 2nd jerk on 2nd set
hbbs(405) got that final set today and it felt great
front squat(320) last set was a struggle, but i got it
row 4×12, 3×13
burpee bar muscle ups 6×3, 1
def hspu 6,6,5,4,4,3,3
total 137
BBG
1) 90 kg
2) 85 kg
Strength
1) 100 kg – 110 kg – 125 kg – 132,5 kg
2) 97,5 kg – 105 kg – 112,5 kg – 120 kg
BBG:
1. 225#
2. 210#
Strength:
1. Based off 350#
2. Based off 300#
Conditioning:
Used a watt bike without a screen and towel strict pull ups due to rope being outside in the rain so the only thing I have to compare is HSPU which I did 65 total. I am STILL lit from “2007”.
BBG
1) 2RM Hang Clean & Jerk: 235#
2) 3×2 @ 225#
Strength
1) HBBS: 240-255-295-310
2) Front squat: 205-220-235-250
Conditioning: 102 Total
BBG
1.) 255
2.) 245, one jerk miss
Strength
1.) off 365
2.) off 305
Conditioning
15-3-12
12-3-10
12-3-10
12-3-8
11-3-8
11-3-8
11-3-9
170 total reps
8″ deficit on HSPU’s. whoops
1: 95kg
2: 90kg
3: 100-110-124-131 –> last rep of the last set was probably the slowest squat ever
4: FS: did the first set 95kg, only did 3 reps in set 2, lower back felt weird
skipped conditioning
BBG
1. 215:#
2. 205#
Strength
1. 220#, 240#, 270#, 290#
2. 205#, 215#, 230#, 205#
M/17/155#
BBG:
1) 195#
2) 185#
Strength: I can’t finish these sets, dropping down to a working max of 90%
HBBS) 205 – 220 – 250 – 265(2+2+1)
FS) 190 – 200 – 215(2+2+2) – 230(2+1+1+1)
Conditioning:
Airdyne = 7-9 cals/round
Rope climb = 14-17 towel pullups/round (no rope)
DHSPU = 9-12/round
No BBG – Wrist
Strength:
HBBS: 225-235-270-285
FS: 210-225-240-255 (felt great)
Cond: 21-15-9 KB Swings @ 32kg, Box Jumps @ 30in
4:24.
Hitting Sports Med for my wrist. X-Rays were negative so we’ll see if I need an MRI or rest. I want neither. Swings didn’t hurt it but anything with pressure on the palm hurts it (front squat pressure on fingers feels fine). Weird.
BBG:
185#/185/185
strength:
HBBS: 205#/225/255/275
front squat: 185#/205/215/225
cond: later
cond: 108/9/12
M/27/170#/NorCal
BBG – Shitty day on the platform
1) 243# – Did 253# and failed on the last Jerk
2) 231# No fails
Strength
1) 230# – 245 – 280 – 300# No Fails
2) 210# – 225 – 240 – 255
Conditioning
Subbed Rower (No AD): 12 – 13 – 12 – 11 – 11 – 12 – 13 = 90 Calories
Rope Climb: 2 – 2 – 2 – 2 – 2 – 2 – 2 = 14
Deficit HSPUs: 14 – 10 – 10 – 9 – 10 – 7 – 10 = 70
Marco’s a freakin animal. More weight for the Jerk when he sticks it. I expect another PR soon.
174 reps total
I keep screwing up my math. I actually only did 83 calories on my row therefore…
167 reps total
M/35/154#
BBG
1)135
2)125
-no misses
Strength
HBBS
170-185-210-225
FS
105-115-120-130
Knee feeling pretty good,but still babying it
Skipped conditioning ,to spend
Worked on DU’s instead
Bbg: 1) 225lbs – failed second @230 on last rep
2) 215lbs
Strength: 1) off 350
2) off 255
Conditioning: hockey tonight
BBG:
1.) 230 ~ 84%, 240 x f 2nd jerk 2x
2.) 220x2x2x2*(1 f jerk)
Strength:
1.) 205×8, 220×8, 250×6, 265×6
2.) 210×5, 225×5, 240x4f, 230×5
Conditioning: 162
AD: 19, 17, 18, 16, 17, 16, 16 = 119
Rope: 2, 2, 2, 1, 1, 1, 1, 1 = 11
6″ HSPU: 5, 6, 4, 4, 5, 4, 4 = 32
BBG
1) 225
2) 215
STR
1) off 395
2) off 335
COND
150 reps
Airdyne 14/14/12/12/13/13/13
Rope 3/3/3/3/2/2/2
HSPU 6/7/7/6/5/5/5
BBG:
1) 175#
2) 165# no misses
Strength:
1) 170 / 185 / 210 / 220
2) 155 / 165/ 175/ 190
Cond row-rope-hspu
1) 11-2-8
2) 10-2-9
3) 10-2-7
4) 10-2-7
only had time for 4 rounds
BBG: Ripped on Muscle ups yesterday but attempted to bang it out at 240 but ended up at 225 which was below recommended 95% for the day. With the rip it was hard as balls.
Strength:
HBBS 295, 315, 360, and felt like Spencer Hendel and went HAM @400 for 1×6!! no misses https://www.facebook.com/photo.php?v=10151762790630709&set=vb.500050708&type=2&theater
FS 255, 275, 295, 310; no misses
Cond
Row (no airdyne) 8,10,11,10,12,11,13
Rope 3,3,2,2,2,2,2
HSPU 12,8,10,8,8,8,7
1) 225
2) 215, missed jerk on last rep
HBBS: 275, 295, 340, 360
FS: 235, 255, 270, 290 failed last rep
Cond: had time for 5 rds and did regional standards hspu
96 reps total
BBG:
1) 220
2) 195
Strength:
1) Off 325 (-10 1rm)
2) 275 (difficult)
Conditioning:
*strict pull-ups/strict regular HSPU’s
AD: 107c
Pull-ups: 60
HSPU’s: 53
Total: 220
What should we do if we are failing on our lasts sets of strength portion?
BBG)
1) 235
2) 205 (This is 87%, I have not been getting all the reps when we go over 90% so I dropped a little to make sure I got them. The jerks here are the limiting factor)
Strength
at the start of smolov my weight that I had to drop to to finish the 85% day was 255. putting my max at 300. My max ended up being 345#. Today my last set was at 295#. heck. yes.
1) 286
2) 270
Strength
1) off 405 but had to adjust as my hip is killing me
2) off 355
Conditioning – skipped
Clean – 255
– 245 for 3×3
Different squat programming
Different conditioning
BBG:
1) 225#
2) 215# (no misses)
Strength:
1) Off 355#: 230#, 250#, 285#, 300#
2) Off 280#: 195#, 210#, 225#, 240#
WOD- 126 reps (no rope climbs- hands and arms messed up from 2007)
3RM hang CnJ- 230 PR
3×2@215 3/3
HBBS- off 325 done
Skipped FS
METCON- 241
BBG:
1) 205
2) 195
Strength:
1) off 380. Struggled during 85% backed off for last couple reps
2) complete off 300
Conditioning:
Rowed- 130ish
1) 225, missed jerk at 235
2) 215, 5/6 missed one jerk
HBBS: 245,265,300, 320(stopped after two, shit got dark.)
FS: 225,240,255, 275(failed last rep)
Cond: other
26/170#/5’9″/M/CenEast
2/2/2
2 RM Hang C&J: 175/195/215#
3×2 @95%: 205# 6/6
HBBS: Off of 320#. Done.
FS: Off of 260#. Done.
**Today’s squats were the hardest thus far**
Conditioning:
1: 13/2/9
2: 11/2/8
3: 12/2/7
4: 12/2/7
5: 12/2/7
6: 12/2/6
7: 12/2/6
Totals: Cals 84/ Rope climbs 14/ DHSPUs 50/ Cumulative 148 Rx
Oh shit, forgot it was rope climbs. Did the version we ran for classes with T2B subbed for rope climbs.
Strength:
1) 275, 295, 340, 360 ( Got 5 1/2 reps on this last one, only made it down on that last rep!)
2) 225, 240, 255, 270
Conditioning: Alt Wod, had to be the Guinea pig for a wod my gym was considering for their competition. The suck was still sufficient.
1) 265
Caught second clean and sat forever balancing. Can’t believe I stood up.
2) 245
Everything felt forward today.
Squats off 340
Done.
Front squats off 315 + 10lb
Two sets done. Back tweaked
Cond:
Just did hspu and rope climbs. Not timed and stopped just before failure.
7/4/2
BBG.
1. 280
2. 265
strength
BS off 415
skipped FS
conditioning:
airdyne screen doesnt work
Rope climbs/Defecit HSPU
3/13
3/10
3/8
3/9
3/7
3/8
3/7
BBG
1) 255
2) 240
Strength
1) 235, 250, 290, 305
2) 205, 220, 230, 245
Conditioning
1) 18, 2, 10
2) 25, 2, 9
3) 21, 2, 7
4) 18, 2, 6
5) 15, 2, 5
6) 15, 2, 6
7) 14, 2, 5
Total= 190 reps
1. 165 (170×1- (+20 PR))
2. 155×1, 125×2 (adjusting back to cleans and the volume, felt whooped at this point)
HBBS:
165-180-205-215(failed 6th rep, made up)
FS:
160-170-185-195
Conditioning:
Row- 9-9-10-9-9-8-9
RC- 2-1-1-1-1-1-1
HSPU- 6-6-4-6-4-4-4
Total- 105
APFT in two days, legs haven’t been recovering well. Might scale back tomorrow for a good 2 mile run time.
BBG:
1) 275
2) 260
Strength:
1×8@325
1×8@350
1×6@400
1×6@425 (Failed after 1st rep, not much power today)
Fronts:
1×5@285
1×5@305
1×5@330
1×5@350 (Failed at 4th rep, nothing left)
Conditioning:
Row (For Calories) 12-12-13-13-13-12-13
Rope Climbs: 2-2-1-1-1-1-1
Deficit HSPU’s @ 6″: 12-9-9-9-9-10-10
Total: 165
2/3/3
1) 320 PR for a hang double
2) 295
1) off 540
2) off 400
Conditioning – a whole bunch of reps
1) 215
2) 195
1) off 335
2) off 300
Conditioning – half a bunch of reps
BBG:
1) 175#
2) 155#
S:
1) 245, 265, 300, 320#
2) 215, 230, 245, 265#
C&J’s – (actually did 2 hang cleans + 1 jerk) – 158 (163×1)
C&J sets @ 148, no misses
Squats – 170, 185, 210, 220 – no misses
FS – 155, 165, 180, skipped last set due to out of time
airdyne – broken so no clue on calories
rope climbs – 3, 2, 1.5, 1.5, 1, 1.5, 1.5
HSPU – 8, 10, 7, 6, 5, 6, 7
BBG
1) 215, missed 2nd at 225
2) 205
Strength
1) Based off 95% of 285
2) Based off 95% of 275
Conditioning
Used airdyne but the screen is broken. I just went asfap.
3,10/3,6/3,7/3,4/3,5/3,5/3,5
21 RCs, 42 HSPU
1)275 PR for a double I think (focusing on jerk more)
2)255 no misses
str
1)265,290,330,350 brootal
2)250,265,285,300 nope, 5 ugly singles
cond
later
1) 165# match 1RM c&j
2) DND , too tired
Strength:
1) HBBS: 160/170/195/210
2) front squats: 145/160/170/180
Conditioning: DND, no rope. Spent Time on skills.
2/4/2
BBG:
1) 205#
2) 195
Strength:
1) Off of 315
2) Off of 260
Cond: Out of time
1) 165 175 f last jerk
2) 3×2 155
strength
1) off of 215 last set was hard
2) off of 200 last set hard
conditioning: only time for 5 rds subbed strict pullups with 15# wt forf rope climbs and burpees for airdyne
1) 9-8-9
2)9-7-8
3) 9-7-7
4) 9-6-5
5) 9-5-4
1) 235#, so hard to hang onto the bar in a 100+ degree gym
2) No misses at 225#
Strength:
1)HBBS: 225, 235, 275, 290 (man those get tough)
2)Front Squat: 205, 215, 230, 245
Skipped conditioning, pretty smoked.
BBG
1) 225, 250 x 1 missed 2nd, Getting better.
2) 3×2 215,220,220, no misses. I think I could’ve gotten 225 here today
Strength
1) HBBS: 280, 300, 335, 365, tough no misses.
2.) Front squat: 225,245,255,265, tough no misses
Conditioning:
Missed, slept in pissed me off. I’ll do it tomorrow on rest day.
BBG: Held onto reps up until 225 on 1), held onto reps the whole way on 2)
1) 170# (5#pr)
2) 155# no misses
hbbs- off of 215
fs- off of 170
Conditioning- no rope, subbed towel pull ups.
row- 10/11/11/13/13/11/13
towel pull ups- 5/5/5/5/5/4/5
hspu’s-4/5/5/5/5/5/6
151 total
BBG
1) 235
2) Worked on Hang Clean Form
STR
1) off 405
2) off 330
COND
AD – 71
RC – 9
Deficit HSPU’s – 35
Strength 1) 200-215-250-265
Cond – 5 Rounds due to time constraints
76 total w/row & 4″ deficit HSPU
BBG –
1) 60kg
2) 57,5kg
HBBS 72,5 77,5 87,5 92,5 done
FS 62,5 67,5 72,5 77,5 done
Cond:
subbed:
Spinningbike-Sprints standing up
3 ttb + 6 airsquats
shoulder touches
MFS – 834
horrible day at work!
BBG
1) 230
2) 205
Strength
1) 235-250-290-305
2) 195-210-225-240
Cond-
Row-10-11-10-10-10-11-11
RC- 3-3-3-3-2-1-3
HSPU- 7-6-7-5-7-7-6
Total-136
BBG:
1) 2RM Hang (Top of knee) Clean and Jerk : 255#
2) 3×2 @ 245# Missed first set 2nd rep. Dropped down to 240#, finished off.
Strength:
HBBS – 1×8@245#, 1×8@265#, 1×6@300, 1×6@320#. No misses, first time! Wuhoo!
FS – 1×5 @ 235#, 250#, 275#, 285#. Missed 4th rep of last set.
Conditioning:
Round – Airdyne Calories, PU + TTB, Deficit HSPU
I – 9, 10 reps, 5
II – 12, 10 reps, 3
III – 15, 10 reps, 3
IV – 12, 10 reps, 2
V – 15, 10 reps, 3
VI – 15, 10 reps, 3
VII – 15, 10 reps, 5
93 Airdyne Calories, 35 PU + 35 TTB, 24 Deficit HSPU’s.
*No rope. Subbed 5 Pulls ups & Toes To Bar instead.
*Deficit HSPU done with a 45# + 35# plates.