400 is coming. Soon.
Marco Coppola – 385# Clean AND Jerk (@ 94kg):
WOD 130923:
BBG
1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.
2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1
3a) 3X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec.
3b) 6X5 Pendlay Row – heaviest possible, rest 60 sec.
Conditioning
10 min AMRAP of:
100′ Shuttle Run (50′ down/50′ Back)
30 Lateral Jumps 14″
100′ Shuttle Run (50′ down/50′ Back)
15 C2B Pull-ups
*Note: Lateral jumps should be done over a hurdle, not a box. Each jump counts one rep.
I quit
3b) is right?
Should 3b) be 3 sets ?
Since we’re all Outlaws, 3a) should be 6 sets, I guess 😀
Did not do pause snatches, worked 20 mins of catapult technique up to 185#.
3a. Up to 185#
3b. Up to 220#
Conditioning:
5 + 2 C2B Pull Ups
+1 jon north
Had him at my box this weekend for his Level I seminar. Extremely good seminar to attend and great coaching cues and ability. I hit 220 with it Saturday but I’m extremely sore from all the static holding of the positions and had one “miss” this morning in which I hit a little too low so I was soft on the catapult the rest of the morning. I’ll try it out for a month and I’ll be attending the Para Bellum in a month at MDUSA so I’ll be tweaking my technique to see what ultimately works for me
prepare for a month of pelvic pain, im still waiting for the pelvic nerves to die
+1
1) up to 145 ( 80% of my best snatch), wow this is hard
2) off 145
3a) done up to 170
3b) up to several sets with 150
conditioning:
4 rounds, horribly humid here today and I was sucking wind bad. This was brutal!
BBG:
1) 135#
2) 135, 135, 135#
3a) 225#
3b) 185#
BBG
1. 185#, 205# (oox)
2. 165#, 175#, 185# (oox)
3a. 255#
3b. 205#
Conditioning
4 round + 4 C2B
Bbg: 1) 165
2) off 165
3) 195
4) 215
Conditioning: no time
1) 125
2) 115/125/125
3)
A: 145/175/195
B: 145/165
Cond) 7 rounds w/o c2b
bbg
1.) 200
2)) 180 x3, 190 x 3, 200 x1 (figured out at the end that it was supposed to be 1 rep)
3.) 220, 242, 220
4,)176
Cnd
3 rds plus 8 strict pull ups. pullup bar was a foot away from wall, couldn’t get any kip.
1) 115#
2) 105/110/115
3) a) 2×155/ 4×165
b) 155/2×165/2×170/165
Conditioning: 2 + 5 C2B pull Ups. I have to say that I am pround of myself making all c2b pull Ups with which I was struggling so much before :)))
BBG:
80Kg
Acc:
SnDL – 100,100,105,107.5,110Kg
PRow – 70-80-90-90-95Kg
Cond: 4/30LJ
Back to Outlaw after about a month due to a knee injury. Kept my conditioning up but couldnt do any really heavy squating, full snatches and cleans, etc.
BBG:
1) 185lb
2) 165/175/185
3) 245
4)185
Cond: did affiliate conditioning today
snatches 165, got 170 for 2 but not 3
90-150, 95-155, 100-165
sn grip DL 235-245
pendlay row 215-225
did 6 sets each
con
4 rounds
BBG:
1) 145 – 150 (1+f)
2) dnd
3a) 195
3b) 145
Conditioning: 3 rds.
m/35/5’8″/180lb
BBG
1) 135-155-165
2) 150-155-165(2+F)
3a) 185-185-195
3b) 185-205-225
COND:
4 rds + 20 Lat. Jumps (Finished 5 rds with extra time)
Then rested 10 minutes and did:
10-8-6-4-2
– 225# DL
– T2B
2:23
1) 185
2) no misses
3a and 3b) 225
Cond: 4 rds + 2 C2B
1) 135#
2) Accidentally did 1×3 for rep scheme on this. 120-130-135#
3a) 165-175-165
3b)165-175-185 x4
Cond: 5 rds + 30 lateral jumps
1) 205
2) Done
3a) 267# Across. Shaking like a dog sh*tting razor blades.
3b) 187#
Cond: 4 rds + Run
BBG
1) 185
2) 165-175-185; no misses. did these sets with 3 reps.
3a) 185×3
3b) 215×3
COND:
5 rds + 6 C2B
BBG:
1.) 205
2.) 185, 195, 205
3a.) 215
3b.) 195
Conditioning:
5 + 15 lateral jumps
M/17/160#
BBG:
1) 155#
2) Off 155#
3a) 225#
3b) 185#
Conditioning: 4 rounds
BBG:
1) 175
2) 160, 165, 175
3a) 225×2, 275
3b) 155
Conditioning:
5+16 LJ’s
BBG:
1) 175
2) complete no misses
3a) 245
3b) 205
Conditioning:
4 rounds + 30+ 50′
Only time for BBG.
Snatch – 205
BBG:
1) 80kg
2) 72kg, 76kg, 80kg (no misses)
3a) 245#
3b) 185#
WOD- 5+100’+30+100′ Rx (finished 6 rds)
27/77kg/5’9″/M/CenEast
1/1/1
3 RM Pause Snatch: 115/135/145/155# (never done this before, but I LOVE this drill. I always have the tendency to shoot my knees forward right after the bar passes the knee. This allowed me to stay in my heels)
Working sets: 140#/145#/155#
SG Pause DL: 205/185/185
PR: 185/205/205
Conditioning: 5 rds + 4 C2B Rx
Scratch that…I have done it before. +10# PR. Still love the drill.
1. 135#
2. 115# 125# 135#
3a. 190#
3b. 135#, 145#, 155#
Conditioning
1 pull up shy of 4 rounds. RX
1) 65kg. Attempted 70, got under all 3 reps but didn’t stick any of them.
2) off 65
3a) 90, 80, 70 x 4 sets
3b) 195# x sets across
Cond – subbed DU’s for lateral hops. 4 rds + 100′ shuttle run.
1) 120# (really trying to focus on catching it in a full squat)
2) 110#, 115#, 120#
3a, b) dnd pressed for time
CND
3 rds
Combined Way and Barbell today
1) 220 easy, 2 at 242, 1 at 253
2) 220, 242, 253
3) Snatch Deadlifts x 5 up to 275
4a) Pressing Snatch x 3 + 3 OHS up to 175
4b) C2B sets of 20 x 4
No conditioning
1) 165
2) off 165
3a) 225
3b) 185
Cond later
1) 225
230f on last rep.
2) 195/210/225 all done no misses.
3a) did pause FS x5 with 5sec pause 225×3 245×1
3b) 245×3
2/2/2
BBQ
1. 95kg
2. 85/90/95kg
3a 110 115 115kg
3b 100kgx6
conditioning: 6+100+1 jump RX(16″)
1) 225
2) 205-215-225
3a) 275
3b) 225
C) 5 + 100
#TheOutlawWayAfghanistan
Before todays session did a brutal wod with a class. – therefore the weak numbers.
BBG
1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch. – 60 kg got 2 @ 65 kg
2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% – done
3a) 3X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – never done these before 60 kg.
3b) 6X5 Pendlay Row – 60 kg
1. 185
2. 165,175,185
3a. 185
3b. 185
4. 5+Shuttle
1) 210
2) 190, 200, 210
3a) 205/220/220
3b) 220 across
Conditioning: 5 + 6 Pullups
bbg
1)225
2)205,215,225
3a)245,255,265
3b)225 across
cond
5+1st run
My post didn’t show up when I put in on here yesterday?
BBG:
1) 185# (stayed light and worked on form. my lower back was giving me problems…)
2) 185#
3a/b) 225#
Conditioning:
6 rounds
bbg)
1) 125# 10# PR
2) off of 125#
conditioning: 3 rds 5 c2b pu
Sick last week… Back on it
BBG:
1) 195×2/205×1
2) 185 / 195 / 205
3a) 205
3b) 185 / 195 / 205×3 sets
Conditioning: 5 rounds + 50 feet
1) 115#
3a) 155#
3b) 165#
Cond – 3R + 2 shuttle runs
BBG
1) 160
2) 145-150-160
3a) 195-205-215
3b) 135-145-165
Cond- 6+3 C2B Pull Ups