I’m still waiting on some video for part two of “ESPN Lies“. Luckily something of such game-changing proportions just happened, that we’ve got something pretty interesting to talk about while we wait…

On Friday Nick Bloch hit a Snatch PR of 305# from blocks, a Clean & Jerk PR of 365#, and a Clean PR of 405# – for a DOUBLE. I posted the videos, and threw in some not-so-subtle hints that Nick was gunning for Marco Coppola’s title of “King of the Outlaws”. Marco did not like this.

He’s been chasing a 400# Clean & Jerk for quite a while now, and after seeing Nick’s assault on his crown texted me and basically said, “If I hit a 400 Clean & Jerk you’re buying me the shiniest crown on earth, and acknowledging that I’m the King for life.” I agreed knowing that: 1) aluminum foil is very shiny, and 2) Marco had just missed the Jerk at 385# a week ago, and was something like 25# lighter than when he last Clean & Jerked 385#. Basically, I didn’t think he had a chance.

Apparently the aluminum foil crown is important to King Coppola.

Just a few hours ago Marco hit a FOURHUNDRED POUND CLEAN & JERK, for a 15# lifetime PR, and giving him – what I believe to be – the highest WL total of any active competitive exerciser (141kg Snatch/182kg C&J – 323kg total @ just under 100kg). This is also, IMO of course, the most impressive lift ever performed by an exerciser. I know of one other 400# C&J, but this one was clean as a whistle, and would have gotten three white lights on any platform at any meet in the world.

Here it is… The King for life, Marco Coppola – Clean & Jerking 400 pounds:

This is the final week of the first of three parts that will make up our first off-season twelve week cycle (15 after de-loads), for both TOW and Outlaw Barbell. De-load is coming next week.

WOD 140818:


3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%


1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds


For time:

Run 800m
30 KB Swings 32/24kg
50 Pistols (alternating)
30 KB Swings 32/24kg
Run 800m

25 thoughts on “140818

  1. 28/170#/5’9″/M/CenEast

    3/3/3 – Wasn’t planning on missing Monday, but impromptu golf outing has me doing this on Sunday…meh

    Sn: 180#; drop sets done

    DSHSPUs: 5″ deficit less an abmat – 10+3; 7+3; 6+3; 6+3;
    I’m posting first, Junkin, so your turn to chase
    FS: done; 220#; +5# from last week

    Conditioning: DND

  2. M/30/175

    1) 190, 200, 210, 215 (+5 on all sets from last week)
    2) 6(fell off wall), 11, 7, 7 (all sets at 5″ deficit and before the +3) the 3s we’re very difficult. Had to beat my boy tho.

    • Nice work man. Always good to have a number to chase after. Way to kill it, and me.

      • Sometimes it’s the only way to really find out what “max effort” truely is. I remember doing “The Sevens” and dying on HSPU. Safe to say Outlaws don’t have issues with HSPU’s.

        • BBG
          175, 185(missed the hang), drops done

          16:53. Run taxed my back/hamstrings a bit, which fukt my swings, pistols weren’t bad. Last run was bleh

  3. BBG
    1. Up to 155# – Drop sets done
    1a. HSPU progression
    1b. 240# (5 sets of 3 reps – oops)

  4. 1) 205, drop sets done

    1a) 10’s on all, 45’s+35’s and an abmat
    1b) 275

    cond: 12:17

  5. BBG:
    1) 155# (really sketchy from pwr pos)

    1) No deficit 5/6/7/8
    2) 165 across -really working on speed out of hole from the pause

    No condish -did Abwheel and very light RDLs; my posterior chain is not where it needs to be

  6. BBG
    180 drops done
    1a) 16/3-8/3-6/3-7/3 last 3 sets w/2″ def
    1b) 237 missed 5th rep on 3rd set
    11:54 couldnt unhitch the trailer on the runs this AM.

  7. BBG:
    Finally hit 205lb this morning for the complex. (+20)

    1a) 225 for all sets (+20)
    1b) 18, 13, 12

    Cond: Practiced a WOD for a upcoming competition
    15 Thrusters (95)
    80 DU
    15 OHS (115)
    40 Box Jumps (no step ups)
    15 Deadlift (205)
    20 Bar over burpees
    -have to change your own weightrs

  8. BBG:
    165#: missed 180#x2 in pwr pos.
    drops done off of 175#
    1a) all with 2″ foam under head: 6+3/6+3/7+3/10+3 (must have figured something out here…time for pure strict)
    1b) 215# (+5# from last week)
    Run 800m
    30 KB Swings 32/24kg – (20/10)
    50 Pistols (alternating) – changed to Romaleos
    30 KB Swings 32/24kg – (12/8/10)
    Run 800m


  9. BBG
    1.) 190#, +5. Drops Done

    1a.) 11/9/8/8, @ 2″ Deficit, all +3s done
    1b.) 230/240/245/250#, +10 from last week

    12:15, last run was pretty slow

  10. BBG
    Drops done

    Up to 176
    4+3, 3+2, 4+1, 2

    Ran a 600 by accident then ran 1000 after… Dear god that was painful

  11. 5’9″/ 145/ 39 yrs

    O/H squats: up to 103#x3
    Pause F/S: 118, 123(dropped last rep), 123(all 5… Last one took everything I had to stand… Arched top of back), 123(dropped again on last rep:()
    I’m carrying an extra load in front/ top :)) it’s a girl thang.
    HSPU’s: 1 strict/ 5 kip, 1 strict/ 4 kip, 1 strict/ 3 kip, 1 strict/ 2 kip
    Looking forward to school being back in, so my morning routine will run more smoothly and the 2nd phase of training in 2 weeks.

  12. Snatch 190
    Front squat 255
    Def hspu 12/8/6/4
    Con 14:59
    Back was fried for that last 800

  13. BBG
    1.) 90 kg, failed 93 kg twice at the power position but the other two positions felt smooth.
    1.) 8, 4, 4… said fuck it after 3 sets. i felt heavy today.
    2.) 255, 265, 265 (4), 255
    13:34 RX

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