140110

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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”:

WOD 140110:

BBG

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

Strength/Skill

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.

Conditioning

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.

28 thoughts on “140110”

  1. BBG
    1) 230#
    2) 7 reps at 195#

    Strength/Skill
    1a) DND – left quad still wrecked from Tuesday and no sleeves. Stopped 3 reps in to the first set.
    1b) 3/2/1+4 – 3/2/1+3 – 3/2/1+0

    Conditioning
    17:40 total time
    2K – 7:37
    Brp – ~37-42s for first 4 sets; 62s for last
    1K – 3:38

  2. BBG
    1) 275 but missed 3rd jerk
    2) 235×5
    SS
    1a) 335-355-375
    1b) 6+5, 3,2,1+2, 3,1,1,f,1+2
    Cond- 8:04. Pulling 2:01 felt so slow.
    15, then 10×6. Really didn’t think I’d be able to hold the 15.
    3:58 1k. Struggled, 2:00 didn’t seem so slow here lol

  3. M/27/170#/NorCal

    BBG
    1) 225#
    2) 7 reps @ 190#

    Strength
    1a) Based off 375#
    1b) 9-9-5(f)

    Conditioning Later

  4. 1) 205
    2) 175×6

    a) 265-285-300
    b) 6+6/2/2 with 2.5″ deficit, hard today

    Cond
    8:12 2k
    Burpees done, fell a bit behind…(:20s or so)
    3:40 1k

    Body still really sore from earlier this week, wtf? At least my low back finally isn’t smoked from Diane.

  5. BBG
    1) 185
    2) 155 x7

    STR/SKL
    1a) 285, 300, 320, 320
    1b) pressing didn’t feel good, skipped

    Conditioning
    7:00 Airdyne
    5:00 15 Burpees EMOM
    3:00 ME Airdyne

    box doesn’t have rowers yet

  6. BBG
    1.) 110 kg
    2.) 94 kg x 8
    Strength
    1.) Based off 405, finally hit percentages..
    2.) 3″ deficit 4/2 + 4, 3/2/1 + 10, 3/2/1 +7 (not sure what happened during the ME in the 1st set)

    CND
    2k 7:36
    EMOM Burpees pretty much turned into 75 burpees for time, 5:20
    976 meter row- 3:31 i was going hard to finish, and my ass fell off the seat, left it at that

  7. 6’1” | 170 lbs | Portugal

    BBG
    1) 176 lbs
    2) 10 reps at 154 lbs

    Strength/Skill
    1a) 8×200 -> 5×208 -> 2x3x220
    1b) 5+1 – 5+1 – 3+2+1 (did only the strict deficit HSPU. I didn’t learn kipping technique yet)

    Conditioning
    I don’t know total time, my battery died.

  8. BBG:
    1) 170# (missed 3rd push jerk)
    2) 5 reps @145#
    Strength:
    1) different squats, 3rm front squat at 215# (15# pr)
    2) 8-5-5 no deficit
    Cond:
    2k: 8:26
    burpees turned into 12 on min after first minute
    1k: 4:06

  9. BBG:
    1. 165#
    2. 6 reps at 140#

    Strength/Skill
    1a) 195, 210, 220#
    1b) No deficit, 13/13/13 (accidentally only did 3 strict because once again, I can’t read)

    Conditioning:
    2k: forgot to record time
    Burpees all completed within the minute except last round
    1k: 4:18.6

  10. c+j 215
    85% 7 at 185
    squats based off 420
    hspu 6+1/2/2 couldve kipped for more on the first set but flew off the wall
    con- modified today. spin bike for 8min, emom burpees, run 1000m
    finished each set of burpees in about 45sec

  11. BBG:
    1.) 230 ~ 84%
    2.) 195×5 ~ fatigued way too quick

    Strength:
    1a.) 265×8, 280×5, 300x3x3
    1b.)3″ deficit ~ 4/2+5, 3/2/1+6, 3/2/1+5

    Conditioning:
    7:35
    All completed with :27 – :14 left
    3:25

  12. BBG:
    1.) 225#, match from last weeks 2RM
    2.) 6 @190#

    Strength/Skill:
    **1a.) off 405#
    1b.) +7/+7/+5

    Cond:
    2k – 8:01
    Burpees – Last round @ :55
    1k – 3:41

    **getting comfortable with these weights, speed/bounce. Prior to Hatch my 1RM was ~345#

  13. BBG
    1) 100 kg
    2) 8 x 85 kg
    Strength/Skill
    1a) off 160 no fails, felt ok with still supertight hamstrings from that Kang-Squat thing
    1b) used 6″ had to split strict reps 3/3+7; 4/2+6; 4/2+7

    no time for Cond. will hit it on Sunday
    Tomorrow gone for Snowboarding

  14. BBG:
    1) 215
    2) 185 for 8

    Strength: split up
    1a) 345, 365, 385
    1b) done reg. standards. 4 strict+4 kip, 3 and 1 strict+4 kip, 3 and 1 strict+ 3 kip

    Cond: 18:35 with rest built in
    2K 7:56
    Burpees: first 4 minutes on track, last round of 15 took 90 seconds
    1K 3:48

  15. 1) 242
    2) 209

    Strength
    1) Off 420 – first week making the percentages
    2) 6 + 4 each round

    Conditioning

    2K – 7:36
    Burpees – barely made the 5 minutes. Started the EMOM on minute 8 of the clock, right after 2k.
    1K – 3:48

  16. BBG:
    1) 205#
    2) 175#
    Strength/Skill:
    1a) Off 385#: 310#, 325#, 345#x2
    1b) 6+6, 6+6, 6+6
    WOD- 7:55/ burpees done ~35s/ 3:50 Rx

  17. BBG-
    1a) 230 (Hit 2 @ 250 and missed 3rd rep)
    1b) 5 @ 205

    Strength/Skill
    1a) 295-310-330
    1b) 6+1 6+1 6+1 couldn’t stay on the damn wall

    Cond
    2k- 7:40
    Burpees done between 30-45 seconds
    1k- 3:47

  19. BBG
    1) 102 kg.. really rushed this one.
    2) 86kg… 7 reps (puss)

    STR
    1a) off 380… fucked up and did 2 sets of 5 @ 85%, felt good, so still did both sets at 90%. probably paid for this during the row/burpees. Legs were smoked.
    1b) Favoring a wrist injury. no deficit. 6/6/5

    Conditioning
    7:55 2K
    fastest round :42… slowest round :49
    3:29 ME 1K (literally stopped @ the 500m mark for a 3 or 4 count to get my mind right… first time ive ever stopped during a row)

  20. 27/77kg/5’9″/M/CenEast

    1/2/4 – Hammies still some from Kang

    3RM PC&J UB: 145/175/195# – 215F
    ME: 165#. 7 reps.

    HBBS: 285/300/320F/320F – First time I’ve ever failed any squats since following TOW. I’m just not hitting these percentages, and these feel brutal.
    DHSPUs: 4″ 6+8; 6″ 6+6; 6″ 6+5

    Conditioning:
    2K row: 8:28; based off 7:37
    Burpees: on pace until Rd 5. Took me 75 seconds.
    1K row: 4:12

    *2 years ago, I only got 84 burpees in 7 minutes. Terrible, I know. To just be able to do 75 in 5:15 after rowing a light 2K is amazing. Looking forward to the next 8 weeks.

  21. BBG:
    A. 140
    B. 120×8

    Strength:
    A. Worked up by 5’s, recovering from back injury so taking it easy, up to 165 no pain
    B. 3x6Strict Press/ ME Push Press @95
    6+7, 6+8, 6+6

    Conditioning:
    Mile Run: 7:14
    Burpees: 15-15-10-10-10
    800M Run: 3:31

  23. BBG: 1) 200 – pulling felt good today, no pain
    2) didn’t want to push my goin to much so skipped this
    Strength: 1a) worked up to 95 for 8 reps(first day squating since dec.8th)
    1b) 6 reps at 6′ deficit. Did not kip, again didn’t want to push the groin to hard.
    Conditioning: 1k – 4:05 – started to feel it in the groin so stopped at 1k

  24. BBG
    1) 245 was tough, 255×1 missed 2nd
    2) 205×5

    Strength/Skill
    1a) Back Squat: 1X8@ 365, 1X5@ 385, 2X3@ 410, had paused at the top of reps on 410 today
    1b) 10,8,9,9 ~totals per round

    Conditioning: 16:38

    Row 2k ~7:40 felt good

    EMOM for 5 minutes – :30/:31/:34/:38/:42 (as fast as possible). Was not to 6″ jump

    Row 1k All Out: 3:58, was smoked
    _____
    16:38

  25. M/20/195
    BBG
    1) 215 ran out of time
    2) 177 6
    Strength
    1) off of 415
    2) 6+0/6+0(fell off wall at 6 both times)/4+6/3+5
    Conditioning
    8:18 (off of 7:28)
    15 Burpees consistently took :55 so I did 5 rounds with :45 seconds rest target was definitely higher than 6″
    3:45

  26. M/ #155/ NorCal
    BBG
    1. #185
    2. #155- 7 reps
    Strength
    Did not do.
    Conditioning
    2k- 7:56
    Burpees: :40. :40, :43, :45, :50
    1k- 3:54

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