130923

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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.

51 thoughts on “130923”

  4. 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

      • 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

  5. 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!

  10. 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.

  11. 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 :)))

  13. 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

  14. 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

  16. 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

  18. 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

  20. 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

  26. BBG:
    1) 80kg
    2) 72kg, 76kg, 80kg (no misses)
    3a) 245#
    3b) 185#
    WOD- 5+100’+30+100′ Rx (finished 6 rds)

  27. 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

  29. 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.

  30. 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

  31. 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

  33. 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

  36. 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

  40. 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

  42. 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

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