Like I said – sometimes the King sends me videos, and I have to read the numbers three times to try to comprehend them.

Marco Coppola – 370#/168kg 2rm Jerk:

WOD 141024:

BB Cycling

1) Power Snatch: 4X5@80% (of 5rm) – rest as needed

2) Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed


Note: Sequence ends on 4th set of HSPU.

1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

1b) 3X10 Reverse Hypers – heavy, rest 2:00



Compare to 140719.

21-15-9 of:

Thrusters 95/65#

For time.

15 thoughts on “141024

  1. From BBG to Conditioning this was rough….sure didn’t feel like a deload….

    BBG: 1) 135
    2) 165
    Strength: 1a) 17+3,14+3,9+2,9+2
    1b) goodmornings@85, kept light due to ankel
    Conditioning: 4:44 – 1:01 over PR

  2. % work done

    PM Session

    2:25 but definitely skimped on full lockout after watching the video. my bad haha usually I get caught with depth on squat (stupid ankle issues) so I focused on good depth there.

  3. Eric S. from Howell, MI – I heard you ran into my friend Ted B. – Feel free to reach out to me or Ted at any time as well as any time you want to drop in to Hines Park, whether it be early morning, on the weekends, or whenever you can get away, please let him or me know and we will be sure to be there to workout with you.

    Also, I know starting to post on this website is difficult due to the moderation and getting approved, but in all honesty, if you can, start posting man. Would love to have another person to go after and push day in and day out.


  4. Only had 30 minutes to work today

    Alt. EMOM for 12

    5 Hang Power Snatch, 135#(75%)
    4 Hang Power Cleans + 4 Push Jerks, 175#(80%)
    10 Strict HSPU

    ^^ All UB

    Then, Alt. EMOM for 10

    15 Cal Row
    3 Clusters, 175#

    Making up Fran tomorrow

  5. BBC:
    1) 165 (T&G)
    2) 185 (dropped)

    1a) 21/3 – 15/3 – 13/3 – 12/2/1
    1b) 135# Good mornings

    6:40 — 3:21 over PR… 21 thrusters UB, then I mailed it in like Peyton Manning in a Super Bowl. Can’t remember being this crushed at the end of a deload.

  6. BBC
    1) 11+3 × 3, 12 +3 ( these were done with parallete pipes and plate to make the even with my head at the pipes. I ripped big time at the base of my ring finger and palm from Wednesday’s wod. Can not open my hand.
    2) done
    2:34 (8 sec PR) With a rip, I’ll take it!

  7. 28/170#/5’9″/M/CenEast


    PSn: 140# off of 175#
    PCln & PJ: 180# off of 225#

    SHSPUs: 19+3/15+3/13+3/11+3
    Back Ext: 45#

    Conditioning: 3:32; 1:18 PR from 130714

    Side note, have four other Outlaw followers, results below with one pending:
    Katie R: 2:00+ PR
    Jen H: 1:41 PR
    Zach J: 1:51 PR

  8. 32/f/135

    BB Cycling
    2) 80#

    1a) Worked on negatives and HSPU skill work for 2-3:00 each round
    1b) Did GHD Extensions, unweighted. Back still unhappy from KB snatches

    Last time I did Fran I PRed by almost a minute, with an RX time of 9:06 that I was super proud of.
    Now that I have been following Outlaw I am feeling much stronger; today just kept pushing through (thanks to my OLW buddies like Cheek) and PRed the heck out of this WOD! 7:25RX.. a major improvement for me!! 1:41 PR from July until now!

  9. BBC
    1) 100
    2) 125

    1a) 10+3, 10+3, 7+3, 6+3(came off wall)
    1b) Good Mornings: 85×2, 95

    7:26 58″ PR

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