I wanted to give a little update on how many spots are left for the Para Bellum Series Training Camps. We will be adding one or maybe two more camps before the Games, and they will be post-Regionals. As far as camps that are already posted, all (continental) US dates that are not sold out have less than 10 open spots remaining – with New York and Chicago having less than five spots each. Hawaii and South Africa are fairly open, and the early date in Melbourne has just a few spots remaining.
There, now you’ve been updated. Now I’m going to go to California… Where it’s warm, and they have motorcycles.
Marco Coppola is, if not the strongest, one of the strongest competitive exercisers on earth. This is not news. What is news is how hard he’s worked to make that surplus of strength work to his advantage, and – especially over the last few months – how efficient he’s become.
It’s no secret that those athletes who move with the most precision excel at the sport, but Marco really hammered that point home yesterday. This is not a “world record” time by any means. But it’s silky smooth, and considering Marco is 6’1″ and 220# (with long arms) with a very nearly 400# Clean & Jerk, I think it’s pretty damned impressive.
Marco Coppola – 2:39 “Diane”:
1) 8:00 to work to a 3rm Power Clean & Push Jerk (1 CL & 1 PJ for 3 reps, touch & go reps – stay within the allotted time)
2) 1XME T&G Power Cleans & Push Jerks @ 85% of max from #1
There are four sets of 1a and three sets of 1b. Alternate sets as usual, but you will finish on the fourth set of 1a.
1a) Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec.
1b) 3X6 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.
Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.
Row 2k @ 90% (to find 90% take your PR 2k, convert to seconds, and multiply it by 1.11111111 – no, I’m not kidding)
EMOM for 5 minutes – 15 6″ Target Burpees AFAP (as fast as possible)
Row 1k All Out
This is one continuous piece. DO NOT break pace on 2k Row, and do not pace Burpees – each round should be AFAP. Begin the 1k Row after resting the remainder of the final Burpee minute interval.