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stephan marcella
03-02-2010, 08:20 PM
Saturday 100220

First day logging workouts on the form in a while. Log is posted on another site but wanted to get feed back and input from this great group of "free thinkers" Will be following a program recommended by Glenn Pendlay for my age and skill level (after he watched some videos).

M / 240lbs / 6'2" / 39yrs

CJ: 105kilo (230#) x 1 x 10 OTM
Snatch: 70kilo (155#) x 1 x 10 OTM
Skipped FS today. Left knee was bothering me a bit
Pull-ups: 3 x 8, 6, 6
Back Extension 3 x 15
GHD Sit-Ups 3 x 15

The Clean felt good and technique and speed seemed to improve with each set. I had some difficulty with the Jerk. Timing seemed to be off as well as having trouble locking out.

Stayed conservative with the Snatch. Last week did 1x20 OTM with 82kilo but that was fresh. 70kilo was a good start after the CJ today. As with the CJ, technique and speed improved with each rep.


Monday 100222
Warm-up: 1000m row@2:00/500m pace + DROM + Snatch BB Complex
Muscle Sn + Tall Sn + Hang + Deck: 43kilo x 1, 52 x 1
2 Pos Sn 61kilo x 1
Snatch 75kilo x 1

Workout
Snatch 82kilo x 1 x 10 (OTM)

5 minutes rest - Stretch wrists and did some CJ progressions as warm-up for CJ

Clean & Jerk
105kilo x 1 x 10 (OTM

5 minutes rest - warmed up to squat weight

HBBS (A2A) 157 kilo x 3 x 3
Inverted Rows 3 x max reps (12, 8, 6)
Core - Knees to Elbows 3 x max

Comments: Missed a few reps of the snatch but was able to take a few seconds and then complete the lift. Overall felt good and as mentioned before, I can feel my technique and speed improve. The program is getting some interest from the others I train with. The clean portion of the lift feels fluid but I definitely need to work on the jerk. Out of 10 reps, only 4 felt good. I had difficulty getting a good split, locking out, and/or punching my chest through.


Wednesday 100224
Less sleep than desired over the last 2 days as well as diet being a bit off (not enough calories). Definitely felt it during tonight's workout

Warm-Up: 500m row at 2 min pace + DROM + Snatch Barbell Complex: (Snatch Press + Snatch squat thrust + Snatch Balance + Muscle Snatch) 20kg bar x 5 x 1, 40kg x 3 x 1 + 3 Pos Snatch 60kg x 1

Workout:
Snatch: worked up to 90kg x 1, backed off to 75kg x 2 x 3
Jerk Practice (worked on speed, rack): 70kg x 3 x 5
Clean Pulls: 130kg x 3 x 3

Pressed for time tonight so I finished with rolling and stretching. Skipped Pull-ups and core work

Comments
- had difficulty receiving the snatch in a full squat....more of low power snatch.
- split speed and position was good tonight but it was pointed out to me that I don't lock out my right arm. I am assuming it has something to do with a previous injury to my right shoulder and wrist. After it was brought to my attention, I seemed to be able to correct it.
- I did not do the clean and jerk as recommended because I feel I need more work on jerk...not up to par with what I can clean. I will do heavy cleans OTM Friday and do jerks afterward.[/LIST]

Updated workouts will be listed soon

Brian Stone
03-03-2010, 04:34 AM
Stephan, welcome. What are your goals?

stephan marcella
03-03-2010, 12:11 PM
Thanks for the welcome. It has been a while since I have posted here and thought I would get back in since I visit the site and forum every day.

Goals (if I can stay injury free):

Snatch 110
CJ 150

I missed a clean last year and severly sprained my wrist. Now, I am developing patellar tendon problems in my left knee....to the point of stopping my workout yesterday. I have discussed programming with Glenn a bit, specifically for an older lifter. I have difficulty recovering from some of the CA workouts. After he watched some of my videos, Glenn thought I needed to work on the classic lifts more so than strength work for the time being and until the lifts catch my strength. Therefore, that is why you see the lifts 3 days per work and 2 days the lifts are OTM.

Dominic Sirianni
03-03-2010, 12:59 PM
hey man! good to see you on here!

stephan marcella
03-03-2010, 02:16 PM
Thanks Dominic...I've been on here for a few years just never post anything.

stephan marcella
03-03-2010, 02:21 PM
Sunday 100228
Warm-up: DROM and BB Complex

Workout:
Snatch: 70kilo (technique work and speed today) x 1 x 10 OTM
Clean and Power Jerk: 100kilo (same as above) x 1 x 10 OTM

Knee's are still sore, therefore, worked Snatch Pulls: 140kilo x 3 x 3

Pull-ups: 3 x max
Core: GHD Sit-ups 3 x 15 (weighted)

Roll and Stretch

Comments: The OTM program seems to be really improving my timing and speed. I will run this train until it stops. Snatch is improving more than CJ, but the jerk is the weak point

Iced knees since they are both sore. The only thing I can think of is that my new Oly Shoes have a higher heel than my old ones and within 3 to 4 workouts my knees became sore. Any comments or suggestions?


Tuesday 100302
Warm-up: 500m Row @ 2 minute pace + DROM + Snatch BB Complex (5 Sn PP Behind Neck + 5 Snatch Thrusters + 5 Muscle Snatch)

3 Pos Snatch 40kilo x 1, 50 x 1, 60 x 1
Snatch 70 x 2, 80 x1, work sets 85 x 1 x 10 (OTM)

CJ (warmed up with complex, 3 Pos CJ, and a few sets of light CJ)
work sets: 95 x 1 x 10 (OTM) Went lighter to work the Jerk

Did not finish Squat portion of workout because left patellar tendon was screaming and knee felt unstable.

Pull-ups 3 x max
Hanging Leg Raises 5 x 15

Until knee feels better, I was thinking of just using the power versions of the lift from the hang and power jerks unless it aggravates the knee. I have iced the knee several times since leaving the gym and foam rolled the quads, ITB, and hamstrings as well as other areas.

Dominic Sirianni
03-03-2010, 02:28 PM
Stephan - I would love to have you over at the new space sometime. We usually do spend Saturday morning on the quick lifts.

stephan marcella
03-03-2010, 06:50 PM
Wednesday 100303

Since my knee needs the rest, I worked on upper body bw movements.

Warm-up: 500m row (knee is a little tender) + DROM (extra hip and shoulder mobility)

Pull-ups: 10 x 5 otm
Ring Holds: 5 x 20 seconds
Ring Push-ups: 5 x 10 otm
GHD Sit-ups + Back Ext: 3 x 15
Rolled and stretched

stephan marcella
03-06-2010, 11:59 AM
Left knee is still inflamed at the patella tendon. It is only painful when coming out of a full squat and first pull, therefore, I worked only from the hang and power variations. Deviated from the program since both me and my training partner needed a bit of break.

Warm-Up: BW movements and DROM + BB Complex

Workout
Hang Power Snatch: 80kilo x 3 x 5
Hang Clean & Power Jerk: 100kilo x 3 x 5
Hang Snatch Pulls 70 kilo x 5 x 3

Trained with weights around 75% to 80%

Worked on Ring movements and core
Rolled and stretched

stephan marcella
03-08-2010, 06:22 PM
Continuing with power versions from the hang due to left knee issues.

Warm-up
500m Row at about 70%
DROM with extra attention to hips and ankles
BB Complex

Workout
Hang Pwr Snatch: 40kilo x 2 x 3, 50 x 2, 70 x 2 x 5
Hang Pwr CJ: 50kilo x 3 x 2, 75 x 2 x 2, 85 x 2, 95 x 2 x 5
Ring Rows: 3 x max
Planks: 3 x 60sec

Roll and Stretch

stephan marcella
03-15-2010, 07:05 PM
Warm-up
1000m Row at 2:00 minute pace
DROM (extra attention to hips and ankles)
BB Complex (Snatch grip PP + GM + OHS + MSn) 20kg x 2
2 Pos Pwr Sn (hang + floor): 95lb (43) x 2, 115(52) x 2, 135 (61) x 2

Workout
2 Pos Pwr Sn: 165(75) x 2 x 5
Sn PP 165(75) x 5 x 5
Sn Pull: 215(98) x 3 x 3
Sn DL: 255(116) x 3 x 3
Inv. Rows 5 x max
Roll and Stretch

Treated today as a light day since I have not trained since last Monday. Knee is getting better, yet I will take the rest of the week off of squats and full versions of the lifts.

stephan marcella
03-16-2010, 07:13 PM
Hoping to resume program of OTM next week....if knee pain subsides. The prehab/rehab, mobility, and stretching seems to be working.

Warm-Up:
500m Row (1:48 pace) + DROM + BB Complex 20kg (MCln + Press + GM)
Hang Pwr Cln + PJ: 95lb x 2 x 2, 145 x 2 x 2, 165 x 2 x 1, 185 x 2 x 1

Workout:
Pwr Cln&Jerk: 225 x 1 x 2, 235 x 1 x 3
Jerk (work on rack and speed) 185 x 2 x 3
Press: 165 x 5 x 3
Pull-ups: 10 x 3 OTM
Push-ups: 3 x max
Sit-ups (25lb OH): 3 x max

Roll out and stretch

stephan marcella
03-18-2010, 07:12 PM
Left knee is feeling much better, therefore, I performed the full snatch but still went with the power clean.

Warm-up
1000m Row at approximately 2:00/500m pace
DROM with extra attention to hip and ankle mobility
BB Complex

Workout
Snatch 85kilo x 1 x 10 OTM (missed 4 and 8th set but made up at the end)
Power Clean 102 x 2 x 8 OTM
Clean Deadlift 150 x 3 x 3
Press 165 x 5 x 5
Bridge (prone and sides) 3 x max time
Roll and stretch

stephan marcella
03-22-2010, 07:06 PM
Left felt good enough after last weeks Snatch and Power Clean and Jerk workout that I wanted to try doing a full Snatch and CJ workout, but I tweaked it again during the Snatch....go figure.

Snatch (includes warm-up and BB Complex with 20kg)
50kg x 2 x 2
65kg x 2 x 2
75kg x 1 x 2
85kg x 1 x 1
90kg x 1
95kg x 1
98kg 3F
85kg x 2 x 3

Power Clean and Jerk (revised from C&J due to knee pain)
60kg x 3 x 2
80kg x 2 x 2
100kg x 1 x 2
110kg x 1 x 3 (unable to re-rack for the jerk on 2 of the 3 sets. Right hand slipped out twice)
95kg x 2 x 3

FS (skipped due to knee pain and weakness)

Snatch Pull 110kg x 3 x 5

Planks 5 sets

Roll and stretch

stephan marcella
03-24-2010, 08:29 PM
Warm-up + DROM + BB Complex starting with bar and working to 50kg

BS 125 x 3 x 5 (testing the waters with the left knee) felt ok but a little weak
Power Snatch (after additional warm-up):
worked up to 80kg x 1 x 2 (not as quick as I would have hoped)
Backed off to 65kg x 2 x 3
Back extensions: 3 x 15
Planks

Roll and Stretch

Work was cut short due to time constraints.

stephan marcella
03-28-2010, 08:09 PM
Snatch
50 x 2 x 3
OTM
70 x 1 x 2
80 x 1 x 2
90 x 1 x 6

PC + PJ
70 x 2 x 2
80 x 2 x 2
90 x 1 x 1
100 x 1 x 1
110 x 1 x 8

Clean Pull
140 x 3 x 3

Should have BS or FS but after snatch left knee began acting up, therefore, I switched to power clean

stephan marcella
03-29-2010, 05:47 PM
Warm-up
DROM and BB Complexes

Power Snatch
worked up to 85 x 1 and backed off 10 kilo
75 x 2 x 5

Power Clean&Jerk
102 (225#) x 2 x 5
Timing was off and today it felt heavy. Stayed at 102 and worked technique and speed

Pull-ups 3 x max (8, 6, 5)
Back Ext 3 x 15

Roll and stretch

Long day at work...a lot of time driving. Only 2 meals before workout and did not have time to squat. Better to have touched the bar today than to have missed a workout.

stephan marcella
03-31-2010, 05:51 PM
Tough week with move and work. Just trying to touch the bar for a reasonable amount of work.

Warm-Up
DROM + BB Complex (Msn+Pwr Sn+Sn) 20kilo x 2 x 3, 40x2x2

Snatch
65 x 2 x 2
75 x 2 x 1
85 x 2 x 1
90 x 1 x 1
95 x 3F
80 x 1, F
80 x 2 x 1
80 x F, 1
80 x 2F
80 x 2 x1

CJ
Worked up to 110 x 1 x 8 ( jerk was sloppy on half the reps)

Snatch Pull 110 x 3 x 3
Snatch DL 235 x 5 x 1

Pull-ups

Had to skip rolling and stretching....I am sure I will regret it tomorrow. Knee felt good throughout Snatch and CJ but I did not want to push it by doing Back Squats.

stephan marcella
04-03-2010, 08:53 AM
Snatch OTM: 85 x 1 x 10
Pwr Cln&Jerk + Mid-Hang Clean&Jerk - every 2 minutes: 98 x 2 x 8
Snatch Pulls: 110 x 3 x 3 - Concentrated on speed and maintaining position
RDL: 93 x 8 x 2
Inverted Rows 3 x 10
Roll and Stretch

Clean and Jerk portion of the workout was a smoker. We should have gone heavier on the snatch. Trying to stick with a new program but family visitors and work have a way of getting in the way.

stephan marcella
04-04-2010, 11:25 AM
Tested the waters with my left knee and squatting. Stayed conservative with 5 x 3 @ 70% of what I was doing for 5 x 5 over 3 weeks ago. Knee felt ok during sets, but became extremely stiff with slight pain when extended (either weight bearing or no weight). Iced after roll and stretching.

BS 115kilo x 3 x 5

PSn:
65 x 2 x 2
75 x 2
80 x 2
80 x 1, F
80 x 2F
80 x F, 1
80 x 2

PCln:
65 x 2 x 3
85 x 2 x 2
95 x 2
110 x 2F
100 x 2 x 3
Timing seemed to be off.

Pull-ups: 3 x 5 weighted

Roll and Stretch

stephan marcella
04-05-2010, 07:10 PM
Warm-up:
BB Complex with 20kg (5 MSn + 5 OHS + 5 GM + 5 BS + 5 Press) x 2
2 Pwr Sn + 2 Snatch: 40 x 3, 52 x 2

Snatch
66/2 x 2
75/1 x 2
85/1 x F, 1
87/1 x 1
90/1 x 1
93/1 x 1, F, F, F
80/2 x 1, F, 1, 1, F, 1

FS
102/3 x 5 (took it easy to see how my left knee would hold up...so far so good)

Clean Pull
130/3 x 3 (felt light and was able to maintain position and speed)

Press
75/5 x 5

Pull-ups: stayed light 5 x 5 (2 of the 5 were Chin-ups)

K2E: 3 x 10

Roll and Stretch

stephan marcella
04-07-2010, 07:28 PM
Power Snatch:
62 x 2 x 2
70 x 1 x 2
80 x 1 x 1
82 x 1 x 1
85 x 3F
73 x 2 x 5

Power Clean and Jerk:
62 x 2 x 2
85 x 2 x 1
93 x 2 x 1
100 x 1 x 1
107 x 1 x 2
93 x 2 x 5

BS:
115 x 3 x 7 worked on speed and did reps OTM

Snatch Pull:
120 x 2 x 3

GHD Raises:
2 x 10

Pull-ups: 5 x 5 (w/35lbs)

stephan marcella
04-09-2010, 12:00 PM
Supposed to be a rest day, but I decided to play with the idea of squatting more and to see how the left knee feels doing FS

Front Squat
135 lbs x 10 x 2
185 x 5 x 2
205 x 5 x 1
245 x 3 x 7 (speed out the hole, no pause at top or bottom)

Good Mornings: 165 x 3 x 10

Inverted Rows: 5 x 10

GHD Sit-ups: 50reps

Roll and Stretch

stephan marcella
04-10-2010, 04:46 PM
Good day training with the group! One of the guys hit 116kilo Snatch after only 4 weeks of adjusting his start position and pulls.

Snatch OTM
80 x 1 x 2
85 x 1 x 2
90 x 1 x 6

PCJ
105 x 1 x 10

FS
115 x 5 x 5

Snatch Pulls
115 x 3 x 5

Roll and Stretch

Timing was off today and missed more snatches today than when I started doing OTM. First few sets of CJ felt off, therefore, I switched to Power Clean and Jerk. Need to be more aggressive during second pull.

stephan marcella
04-12-2010, 07:18 PM
Warm-Up:
DROM
BB Complex (5 MSn + 5 Pwr Sn + 5 OHS + 5 Sn Bal) 20kg x 2, 40kg x 1
(Pwr Snatch + Snatch) 65 x 2 x2

Snatch
75 x 1
80 x 1
85 x 1
90 x 1
92 x 1
93 x F, F, F, 1, F
85 x 1 x 5

CJ (Warm-up with MCL&J + Pwr Cln&J + CJ) 50 x 2, 60 x 2. Worked up to working weight
110 x 1,F(jerk only)
110 x 1, F(jerk)
110 x 1 x 8

Unfortunately I ran out of time and skipped Squats and Pulls.

Rolled and Stretched

stephan marcella
04-14-2010, 07:29 PM
Warm-Up: DROM + BB Complex of 5 reps each (MSn+ PSn+OHS+SnBal+GM) 20kg x 1, 40kg x 1

Power Snatch: 75kilo x 2 x 5
Power Clean: 102kilo x 2 x 5
FS: 115kilo x 2 x 8 (speed sets)
Press: 70kilo x 5 x 5
RDL: 100kilo x 3 x 8
Weighted Chin-ups: 5 x 5

stephan marcella
04-17-2010, 11:39 AM
Snatch OTM
70 x1 x 2
75 x 1 x 2
80 x 1 x 3
85 x 1
85 x 1
85 x 1
85 x F
85 x 1

CJ OTM for sets 1-5 and every 2 minutes 6 - 10
90 x 1 x 3
100 x 1 x 2
110 x 1 (missed Jerk)
110 x 1
110 x 1
120 x 1

Hang CJ
110 x 1 x 3 (missed jerk on 2nd set)

FS with 3 sec pause at bottom and explosive up
120 x 3 x 3

"Non - Functional shoulder pre/rehab work - joking about non-functional
Roll and Stretch

stephan marcella
04-19-2010, 07:18 PM
Warm-Up: DROM + BB Complex (3 MSn+3 PSn+3 OHS + 3 SnBal + 3 GM) 20kg x 2, 40kg x 2 + Snatch doubles up to 75kg

Snatch

80 x 1
87 x 1
93 x 1
98 x 1
100 x 3F (mechanics fell apart and was unable to pull myself under the bar....although they were nice high pulls)
84 x 1 x 10 OTM (Missed 3 reps)

GM
85 x 8 x 3


CJ warmed to 107

107 x 1 x 10 OTM
Missed last 3 reps. My CNS seemed to be shot after the Snatches

Tried something I read from Dan John for Squatting
OHS
102 x 5, 5, 3

Front Squat
125 x 3
134 x 3
143 x 2 (missed 3rd rep)

stephan marcella
04-20-2010, 05:53 PM
Feeling a little beat up from yesterday's workout but wanted to train today, therefore, I went light and worked technique

Warm-up: DROM + BB Complex

Hang Power Snatch: 66kilo x 3 x 5

Hang Power CJ: 85kilo x 2 x 8 OTM
Trying to improve the rack position for the jerk. The Clean is not a problem, but re-racking the bar for the jerk is an issue. Adjusted the grip each set to tinker with it. A narrower grip seems to be working better.

3 Sets no rest
Bulgarian Squats: BW 10 each leg
KB Swings: 32kilo x 10

stephan marcella
04-21-2010, 07:40 PM
Horrible day training! I guess without a bad, we would not know what a good day is.

Snatch
98 (215lb) x F, F, F
89 (195lb) x F, F, 1
84 (185lb) x 1, F, 1, 1
2nd pull was off today...could not seem to accelerate the bar. Turnover felt off as well.

CJ
stayed under 100kilo to work speed and re-rack for jerk

Called it a night.

stephan marcella
04-22-2010, 07:16 PM
Figured I would do one more workout before going out of town tomorrow.

Warm-up:
DROM + BB Complexes with 20kg and 43kg

Snatch:
43 x 3 x 2
52 x 2
66 x 2
75 x 1
79 x 1
84 x 1 x 8 otm (missed 2nd and 5th set)

CJ:
43 x 3 x 3
66 x 3
89 x 2 x 8 otm
Worked on improving rack position for the jerk

Snatch Pull:
100 x 3 x 3 (light, worked on speed)

RDL
90 x 8 x 2

Skipped squats because right knee felt inflamed.

GHD sit-ups for 70 reps

stephan marcella
04-26-2010, 06:36 PM
Long day of flying and work. Only had one meal and a shake before workout. Limited time today so I stuck with the Snatch and CJ. Started with CJ today since it is not progressing as well as the snatch.

CJ
75 x 2 x 2
93 x 2 x 1
102 x 2 x 1
102 x 1
111 x 1 (sloppy jerk)
111 x 1 missed jerk
111 x 1
111 x 1 sloppy jerk
111 x 1
102 x 1 x 3

Snatch
75 x 2 x 2
80 x 2 x 2
85 x 2 x 2

Roll and Stretch

stephan marcella
04-27-2010, 06:52 PM
Keeping it light this week before this weekends Weightlifting Clinic being that I am injury prone before scheduled events.

Power Clean and Jerk
98 x 1 x 6

Power Snatch
75 x 2 x 3
75 x 1 x 3

Back Extensions
3 x 15

Planks
3 x 60 sec.

Pull-ups
3 x 8

stephan marcella
05-03-2010, 04:19 PM
Sunday 100502: Workout consisted of nothing but Snatch and CJ at a Pendlay Weightlifting Clinic we had. Did not go any higher on the snatch/CJ than 98/120.

Monday: Taking today off due to work deadline

stephan marcella
05-05-2010, 07:56 PM
First day back after clinic on Sunday. Timing and speed just weren't there today. Between work schedule and lack or nutrition and sleep, no wonder why I am off lately.

Warm-Up
1000m Row (2:00/500m)
DROM
BB Complex with 20kg: 5 reps each (MSn+ PSn+ Snatch+OHS+SnPP+BS) x 2
3Pos Sn: 40kg, 50kg, 60kg

Workout
Snatch (all reps OTM)
75 x 1 x 3
80 x 1 x 3
85 x 1 x 9

Front Squat
110 x 5 x 3

RDL
100 x 8 x 3

Planks 3 x 1min

Roll and Stretch

stephan marcella
05-08-2010, 04:08 PM
Horrible training day. Stayed with lighter weight and worked technique issues reviewed and recommended by Glenn.

Snatch 85 x 1 x 10 (1, 1, ,1 ,1, F, F, 1, 1, 1, 1)

CJ: timing was off and decided to skip until tomorrow

Front Squat
135 x 3
143 x 3 (missed last rep)
143 x 3
152 x F

RDL 100 x 8 x 3

Technique is improving but strength/power is not improving.

stephan marcella
05-10-2010, 07:01 PM
Warm-up
DROM
BB Complex

Snatch (wanted to work in the 80-85% of 1RM)
85(187#) x 1 x 12 OTM, zero misses

CJ
107 (235) x 1 x 10 every 2 minutes, missed reps 5 (clean) and 6 (jerk due to hand popping off the bar and not being able to re-rack)

Back Squat
152 (335) x 3 x 3, worked speed

RDL
102(225) x 5 x 3, less volume than Saturday

Pull-ups5 x 5 with 30 sec rest between sets

GHD Sit-ups 50 reps

Roll and Stretch

stephan marcella
05-12-2010, 04:57 PM
Quick DROM and BB Complex due to time constraints

Snatch OTM
70 x 1 x 3
75 x 1 x 4
80 x 1 x 3

CJ OTM
90 x 1 x 2
100 x 1 x 5
110 x 1 x 3

Halting DL
140 x x 5 x 3

David Glass
05-14-2010, 12:41 PM
Cool logo

stephan marcella
05-15-2010, 03:33 PM
Snatch OTM
85 x 1
90 x F
95 x F
80 x 1
85 x F
90 x F
80 x 1
85 x 1
90 x 1
80 x 1
85 x 1
90 x 1

CJ every 2 minutes
100 x 1 x 3
110 x 1 x 3 (missed one jerk due to blackout)
116 x 1 x 2F
110 x 1 x 2 (missed one jerk due to losing grip when re-racking for jerk)

FS
100 x 3 (body just did not want to move correctly and knees hurt)
125 x 3 x 3 (mechanics off, body just did not want to cooperate)

Halting Snatch DL
100 x 5
125 x 3
143 x 3 x 3

stephan marcella
05-15-2010, 03:34 PM
Some dork did it for me:D

stephan marcella
05-17-2010, 07:38 PM
Living in Florida and having my platform outside can be a nightmare as summer approaches along with rainy season. Trust me it is not paradise with the Africa heat and rain. Trained on a damp platform after a sever thunderstorm so I stayed light and worked on some issues.

Snatch
70 x 2 x 5
75 x 1 x 10
85 x 1 x 5
Worked on pushing my knees back but almost every rep there was a slight change in bar path. I do not have this problem when doing pulls and DL's.

Clean & Power Jerk
85 x 2 x 5
100 x 1 x 5
Worked on re-racking for jerk. Unable to split since platform was damp and back foot would slide. Practiced jerk with finger tips.

Does anyone have suggestions about using the "finger tips" method?

Started to rain again so I had to cut the rest of the work out short. I was going to BS and do some Snatch Pulls.

stephan marcella
05-19-2010, 08:27 PM
Snatch 2 min rest between sets
75 x 1
84 x 1
87 x 1
93 x 1
95 x 1
98 x F, F, F
84 x 2 x 5

Clean & Jerk 2 min rest between sets
102 x 1
107 x 1
111 x 1
116 x 1
118 x 1
120 x 1(Missed Jerk), 1(blacking out after clean), 1 (sloppy jerk)
107 x 2 x 5

FS
143 x 2 x 3 Knee pain held me back

Snatch Pulls
125 x 3 x 5

Roll and stretch - extra attention to quads and hip flexors

stephan marcella
05-21-2010, 04:52 PM
BS
60 x 10
85 x 5
102 x 5
125 x 3
143 x 3
152 x 3
157 x 3
161 x 3

Knee felt good today until last set but nothing that concerned me. The rolling and stretching with emphasis on the quads, hip flexors, ITB, TFL, and lower leg seem to be helping.

Power Snatch
66 x 2 x 5 Just wanted to get some work in

Power CJ
Skipped after warming due to sharp pain in R-elbow

Press
70 x 5 x 5 (probably been 2 months since I've done strict presses...felt good)

GHD Sit-ups + Back Extensions 3 x 15

Roll and Stretch

stephan marcella
05-22-2010, 06:22 PM
Started off feeling good but progressed into a crappy day.

Snatch
75(165lb) x 1
84(175) x 1
89(185) x 1
93(195) x 1
100(220) x F, F, F, F
89(185) x 2F, 2F, 2, 2

CJ
98(215) x 2
102(225) x 1
107(235) x 1
111(245) x F, 1, 1 Mechanics felt off
102 (225) x 2, 2, 2 Stopped because timing and mechanics were off

FS
125(275) x 3
143(315) x 2
152 (335) x 1
157 (345) x F
1389 (305) x F smoked at this point and called it a day

Roll and Stretch

stephan marcella
05-24-2010, 07:07 PM
Long day at work in the sun....overall, I don't feel that it affected me too much. Really did not want to train today but as always....once I start, I am glad I did. Deviated a bit from the plan today. Felt strong at the beginning of the workout, therefore, I decided to work up to a 1RM today....no PB!

Snatch
75(165) x 2
84(185) x 1
93(205) x 1
98 (215) x F, F, F
84(185) x F+F
84 x F+1
84 x 2
84 x 2
84 x 2

CJ
102(225) x 2
107 (235) x 1
111 (245) x 1
116 (255) x 1+F(jerk - missed out front)
116 (255) x 1+F(lost grip when I re-racked)
116 (255) x 1
116 (255) x 1
116 (255) x 1

BS
102(225) x 5
125(275) x 3
143(315) x 3
152(335) x 3 x 5 (missed 2nd rep of last set. Right knee popped and became weak on the upward drive. Dumped the weight but everything felt ok. Stopped squating at this point)

Snatch Pulls
102(225) x 5
125 (275) x 3 x 5

Planks 3 x 1min Front and 2x1min sides

Roll and Stretch: quads and ITB tight and painful tonight. Extra work on my lower leg and feet(lacrosse ball), which seems to be helping the anterior knee pain.

stephan marcella
05-27-2010, 06:13 AM
Deviated from planned workout. Rushed due to incoming rain but still had a decent workout.

Snatch
75 x 2
84 x 1
93 x 1, F, F
84 x F, 1
89 x 1, 1, F, 1, 1

FS
61 x 10
84 x 5
107 x 3
125 x 1
148 x 1
160 x 1 (slow rep, therefore, I decreased the load)
134 x 3 x 3

Snatch Push Press (just felt like doing these today)
93 x 5 x 5

stephan marcella
05-29-2010, 07:27 PM
We did not follow any plan today. Just went by feel.

Snatch
70 x 2
75 x 2
80 x 2
85 x 1
90 x 1
90 x F behind
90 x F front
90 x 1

Snatch Balance
70 x 3
80 x 3
90 x 3
100 x 2 + F
90 x 3

BS
130 x 3 x 3 worked on speed

Roll and Stretch

stephan marcella
05-30-2010, 08:12 PM
We planned to do a CJ emphasis workout tomorrow, but I felt good and wanted to do some snatch work again today. Worked on first pull.

Warm-Up
DROM, BB Complex
3 Pos Snatch 43 x 3

Snatch
66 x 2
75 x 1
84 x 1
93 x 1
84 x 1 x 3

Snatch Pulls
107 x 3 x 3

Planks
3 x 1min/1min

stephan marcella
05-31-2010, 09:42 AM
Warm-Up:
DROM + Goblet Squats

Front Squat (wanted to change things up today)
20(44) x 10 x 2
61(135) X 10 X 2
102(225) X 5
125(275) X 3 (3 second pause with explosive concentric)
134 (295) x 3 x 3

CJ
102(225) x 2 x 2

CJ+HCJ
102 (225) x 2 x 3

Back Extensions
1x15
20lbs x 10 x 2

Pull-ups + Hanging Leg Raises: 3 x 5+15

stephan marcella
06-03-2010, 09:28 PM
Traveling for work so I took this week as semi-deload week.

Snatch
80 x 2 x 8 (missed both reps on set 3. worked on first pull and pull under)

CJ
100 x 1+2 x 5 (clean technique felt crisp and jerk was fast and sharp. Happy with it today

Snatch Pulls
100 x 3 x 3

FS
135 x 3 x 4 (3 second pause in the bottom)

Roll and Stretch

stephan marcella
06-06-2010, 07:43 PM
Saturday

Snatch
66 x 2 x 2
75 x 1 x 2
84 x 1
91 x F, 1
93 x 1
95 x 1
89 x 2 x 5 (missed 1st rep of first set and 2nd rep of last set)

CJ
84 x 1+2 x 2
102 x 1+2 x 2
111 x 1+2 x 2 (missed jerk on last set)
102 x 1+2 x 5

Clean Pulls
125 x 3 x 3

RDL
102 x 5 x 3

Sunday
Light CJ. Worked on rack position of jerk and speed

Light snatch. Worked on first pull. Developed an issue of going around my knees lately.

stephan marcella
06-07-2010, 06:02 PM
Snatch
66 x 2 x 2
75 x 1
84 x 1
93 x 1
98 x F, F
84 x F
75 x 1
84 x 1 x 5

Snatch Pulls
116 x 3 x 3

FS
134 x 3 x 3

Roll and Stretch

stephan marcella
06-08-2010, 06:03 PM
Warm-up
DROM + BB Complex

OHS
43 x 10
61 x 5
84 x 3
93 x 3
100 x 3 x 5

Push Press
61 x 5 x 2
84 x 5 x 5

RDL
61 x 5
84 x 5
107 x 5 x 3

Pull-ups
30 reps total

GHD Sit-ups
3 x 10

Roll and Stretch

stephan marcella
06-10-2010, 07:12 PM
Warm-up
Foam Roll and activation work
DROM
BB Complex with 20kg
CJ up to 100kg

CJ
107 (235) x 1 x 2
111 (245) x 1
116 (255) x 1 x 1, 1+F, 1+F, 1
120 (265) x 1 x 1
125 (275) x 1 x F, F, F

Plenty of height on the bar
Still afraid to pull under at times after wrist injury

107 x 2 x 3

Clean Pulls - stayed a little lighter than normal to ensure proper mech and speed
111 x 3 x 5

BS
148 x 3 x 3
125 x 3 x 3 OTM and worked speed...tried 3 reps in under 5.5 seconds. 6.10 was fastest set and 6.89 was slowest

Planks (Front and Side)
3 x 1min/each

stephan marcella
06-12-2010, 05:23 PM
Heat and humidity were unreal in S. Florida today. After snatch, we changed our planned workout due to errors in the clean.

Warm-up
Foam Roll and stretch some problem areas
DROM
Activation work

Snatch
75 x 1 x 15 OTM
75 x 2 x 5 OTM

Snatch Pulls
107 x 5 x 5

FS
130 x 2 x 6

Inverted Rows
3 x max

stephan marcella
06-13-2010, 07:16 PM
Did two Snatch workouts today. Felt good in the afternoon and decided to try to hit the weights I missed in the a.m.

Morning
Warm-up:
Light DROM
BB Complex
Snatched up to 84 (185)

Snatch
84 x 1 x 2
93 x 1
100 x 1 x 3F
98 x 1 x 2F
84 x 2 x 3

Cleans
111 x 2 x 5

Evening
Warmup:
DROM
BB Complex

Snatch (worked up to 84)
84 x 1
93 x 1 x 2F
98 x 1
100 x 1 x 3F
89 x 2 x 5 (missed a couple on the second rep but completed it with a third attempt)

stephan marcella
06-15-2010, 06:41 PM
Warm-up
Foam Roll
DROM
Activation work

Clean&Jerk
52 (115) x 3 x 3
75 (165) x 2 x 2
84 (185) x 2
98 (215) x 1
107 (235) x 1
111 (245) x 1
116 (255) x 1
120 (265) x 1
123 (270) x 1 (missed jerk)
120 (265) x 1 x 2 (missed jerk on first set)
107 (235) x 2 x 3

Clean Pulls
84 x 3
107 x 3
130 (285) x 3
143 (315) x 3 x 3

Back Squat
134 (295) x 3 x 5 OTM (reps done as fast as possible...none of the sets were under 6.15 seconds....goal 5.2 seconds)

Invert Ring Rows
3 x 8

Foam Roll and Stretch

stephan marcella
06-19-2010, 10:58 AM
Partial workout due to weather delay. God, I need to get out of Florida!

Warm-up
Foam Roll
DROM
Activation

Snatch
75(165) x 1 x 3
84(185) x 1 x 3
93(205) x 1
95(210) x 1 x M, 1
98(215) x 1
100(220) x 1 (it has been over a year since I have hit 100kilo)
102(225) x 1 x M, M (first miss was overhead and rocked forward at the bottom, second miss was a beautiful high pull)

Front Squat
84 (185) x 10
107 (235) x 5
125 (275) x 3
134 (295) x 3 x 3

Foam Roll and Stretch

**Original plan was to snatch, CJ, and FS, but the heat and humidity changed the plan after snatches. Decided to do CJ and RDL in the evening. Hopefully the rain holds off long enough to complete the workout.

Evening workout

CJ
52(115) x 3 x 3
75(165) x 2 x 3
93(205) x 2
102(225) x 1
111(245) x 1
116(255) x 1
120(265) x 1 x 2 (felt exhausted this evening)
102(225) x 2 x 3

Clean Pulls
143(315) x 3 x 3

stephan marcella
06-29-2010, 04:00 PM
Took last week as a half-assed deload week. Workouts were kept light and only perofrmed the snatch, CJ, and their variations.

Monday 100621
2 Pos Snatch (floor+hang) 75 x 1 x 5
2 Pos CJ (floor + Hang) 100 x 1 x 5
BS 140 x 3 x 3

Wednesday 100623
Power Snatch 75 x 1 x 5
Power CJ 100 x 1 x 5
Snatch Pulls 80 x 3 x 3
FS 125 x 3 x 3

Friday 100625
Snatch 85 x 1 x 8
CJ 110 x 1 x 6
BS 140 x 3 x 3

Sunday 100627
Warm-up
Foam Roll, DROM, and BB Complex
Snatch 52 x 3 x 3, 75 x 2 x 2

Snatch
52 x 3 x 3
75 x 2 x 2
84 x 1
93 x M
95 x M, 1 x 10

CJ
52 x 3 x 3
75 x 2
84 x 2
116 x 1 x 8

Foam Roll and Stretch


Monday 100628
Warm-up
Foam Roll, DROM

Power Snatch
52 x 3 x 3
61 x 2 x 2
75 x 1 x 2
84 x 1 x 2
86 x 1 x 2

Power Snatch + Hang Power Snatch
75 x 2 x 5


Power CJ
52 x 3 x 3
75 x 3 x 2
98 x 1
107 x 1 x 8

Back Squat
61 x 10
98 x 5
116 x 3
139 x 1
157 x 3 x 3

stephan marcella
06-30-2010, 12:47 PM
Although one of the videos is a PB, I am still pulling around my knees on the intial part of the first pull. Also, notice I teeter in the bottom on my toes. I have been following a program of mostly the Snatch/Power Snatch, CJ/Power CJ with BS, FS, and Pulls. Any input will be appreciated.

PB: http://www.youtube.com/watch?v=OECePVziq4A

http://www.youtube.com/watch?v=ckPxI_4Tb4k

stephan marcella
06-30-2010, 06:38 PM
Still have symptoms of the flu. Itching to train so I decided to stay under 80%.

Warm-up
DROM
BB Complex

HPCJ + PCJ + CJ
52 x 1 x 4
75 x 1 x 2

PCJ + CJ
100 x 1 x 6

3 Snatch Grip Halting DL's + 1 Snatch Pull
115 x 1 x 5

The flu started kicking back in so I called it a night.

stephan marcella
07-06-2010, 06:55 PM
100704

Finally feeling well enough to train again....Missed yesterday due to visit to Team Altamonte's Facility to watch the Australian team train.

Warm-up
Foam Roll
DROM
BB Complex with 20kg (5 MSn + 5 PSn + 5 GM + 5 Squat Thrust) x 2
2 Pos Sn (HH + Deck): 66 x 1 x 3

Snatch
75 x 2 x 2
84 x 2 x 1
93 x 1
98 x 1
100 x 4M
93 x 1 x 10

BW Movement (Strict practice - failure in form dictated rest periods)
Spilt Squats with 50lb DBs
Side Lunges
SLSLDL 30lb DB

Foam Roll and Stretch


100705
Limited time to train do I devoted the day to the C&J.

Warm-up
Foam Roll
DROM (emphasis on hips, ankles, and shoulders)
BB Complex with 20kg

CJ
50 x 3 x 4
75 x 3 x 2
85 x 2 x 1
93 x 1 x 2
100 x 1 x 5 OTM
107 x 1 x 10 OTM (technique felt solid and quick so I decided to stay at this weight today and get quality reps)

100706
Only had time to Snatch today due to work....damn it, I hate how being an adult gets in the way. Good day though!

Warm-up
Foam Roll
DROM
Activation Work

Snatch
50 x 3 x 3
75 x 2 x 3
85 x 1 x 2
93 x 1
98 x M
93 x 1
98 x 1
102 x 1
105 x 1
107 x 4M (every rep was overhead...definitely next time)
102 x 1 x 5

stephan marcella
07-09-2010, 05:37 PM
Warm-Up
Row 1000m at 500m/2 min pace
DROM
BB Complex with 20kg

Snatch
50 x 3 x 3
75 x 2 x 3
85 x 1 x 2
93 x 1
100 x 1
102 x 1
107 x 6M
98 x 1 x 5

Pwr Clean and Jerk + CJ
50 x 1 x 4
75 x 1 x 2
93 x 1 x 2
100 x 1 x 8

Foam Roll and Stretch

stephan marcella
07-09-2010, 05:37 PM
Stayed light today and worked on technique of both snatch and CJ

Snatch
50 x 3 x 5
75 x 2 x 5

Power Clean and Jerk
50 x 3 x 5
75 x 3 x 3
85 x 3 x 4

Adjusted grip on the CJ and finally was able to get a proper rack for the jerk. Never had a problem with the clean only the jerk. We will see if it carries over to heavy jerks tomorrow.
Edit/Delete Message

stephan marcella
07-10-2010, 08:11 PM
Snatch
50 x 5 x 2
75 x 2 x 2
93 x 1
98 x 1
100 x 1
102 x M
98 x 1
102 x 1

CJ
50 x 5 x 5
75 x 3
93 x 2
100 x 1
116 x 1
120 x 1 (missed jerk due to black out)
125 x 2M (mostly due to wet hands...training outdoors)
116 x 1

stephan marcella
07-12-2010, 05:53 PM
Last few workouts before the Florida Elite Competition.

Snatch
50 x 3 x 3
75 x 2 x 3
93 x 1 x 2
98 x 1
100 x 1 x 5

CJ (bad day...timing felt off and jerk felt sloppy)
50 x 3 x 3
75 x 3 x 3
95 x 2 x 1
100 x 1
105 x 1
110 x 1
115 x 1 x 5

At the end of last week I adjusted my grip to a wider position. It has enabled me to rest the bar completely on my shoulders but difficult to jerk the bar.

stephan marcella
07-17-2010, 08:24 PM
Competed in my first competition today, FLorida Elite vs. New South Wales (Australia). Great experience and learned a lot. Warmed up too much before first snatch attempt and slipped on my last attempt with the the CJ. No PB's but a blast none the less.

Snatch 98
CJ 120

stephan marcella
07-19-2010, 05:54 PM
Playing around with routines this week. Main emphasis today was the snatch.

Warm-up
BB complexes with 20kg
MSn + HHPSn + HSn + Snatch: 20kg x 3
Snatch 50kg x 3 x 3

Snatch
75 x 2 x 2
(84 x 1, 89 x 1, 93 x 1) x 3 - a set at 84 and rest 1 minute, a set at 89 and rest 1 minute, a set at 93 and rest 1 minute. Repeat 3 times

Snatch Pull
107 x 5 x 3

Back Squat
125 x 5 x 3

Snatch Push Press
185 x 5 x 3

Pull-ups
3 x 5

Considering I am up at 5am and on site by 7am and do not return home to train until 6-6:30, this may be too much to complete in the evening. Thinking of switching to two movements a night (classic and assistance) due to time and age constraints.

stephan marcella
07-20-2010, 08:16 PM
CJ - work up to 70% with a total of 20 reps
75 x 1 x 5
84 x 1 x 5
93 x 1 x 5
98 x 1 x 5

Split Squats (50lb DBs)
3 x 12 each Leg

Bent Rows (been a while since i have done these and LB was tight so I stayed light)
185# x 10 x 3

Planks
3 sides x 1 minute x 3

stephan marcella
07-22-2010, 06:31 PM
Just did not have it in me today...work, food, sleep? Had nothing in the mental tank....oh well, without bad days we would not know what a good day is.

Front Squat (worked up to 275lb)
275 x 3 x 5

Military Press (worked up to 145lb)
145 x 8 x 3

Clean DL's (light)
365 x 5 x 3

stephan marcella
07-23-2010, 09:02 PM
Another off day. I seem to have difficulty completing both lifts during the same workout. Since last weekend, my workouts have sucked. Lack of sleep, diet, and work schedule are definitely impacting me.

Snatch
85 x 1 x 2
93 x 1
98 x 1
102 x 1
104 x 1
107 x M, M, M
98 x 2 x 3

Clean & Jerk
Mechanics were off up to 100k. Completed a few doubles, but decided to call it a day

stephan marcella
07-24-2010, 06:57 PM
Chalk up another S****Y Day! Just worked CJ since it is by far my weaker of the 2 lifts. Between a fear to get under heavy weight after an OLD accident, which I should be over by now, and paying more attention to the snatch, I have fallen way behind in progressing. 100kilo Power Clean and Jerks felt heavy today and technique eroded to the point every rep felt different/worse. Stopped the workout and called it a day.

stephan marcella
07-26-2010, 06:11 PM
First day on new program taken from Coach B. I will modify some of the movements to fit areas I think I need to work on. Unfortunately I just realized I will have to miss 4 consecutive workouts due to travel in 2 weeks...

Warm-up
DROM
BS 20kg x 10 x3
61(135#) X10
84 (185) X 5
102(225) X 3

BS OTM
275 x 3 x 10 worked speed. Slowest set was 6.8 seconds. Weight is ~ 70%

FS (~ 70%) OTM
102(225) x 3 x 5

Push Press
61(135) x 5
70 (155) x 5
84 (185) x 5 x 3 Conservative weight, but felt good.

Pull-ups OTM
8x3 will decrease the rest interval and/or increase the reps per set until I get to 15 strict pull-ups

Sit-Ups
3 x 15

stephan marcella
07-27-2010, 05:49 PM
Wow, what a crappy day training! Snatch went well....felt fast. CJ is another story. Timing, speed, etc way off.

Warm-up
DROM
BB Complexes
Snatch 50 x 3 x 3, 70 x 3 x 2, 75 x 1 x 2

Snatch (~ 75%)
84 (185) x 1 x 5 ~ otm

CJ (worked up to 102)
102 x 1 x 3 (felt sloppy and slow. Wanted to work speed and tech, therefore, I dropped to 93)
93 x 1 x 5

Back Extension
3 x 10

HLR
3 x 10

stephan marcella
07-29-2010, 06:03 PM
Warm-Up
DROM
Lunge Variations
Activation work

Front Squat
61(135) X 10 X 2
84(185) X 3 X 2
102(225) X 3 X 10 OTM and speed reps

Back Squat
125kilo (275) x 3 x 5 OTM and speed reps

Snatch PP
20kilo (44) x 10 x 2
61 (135) x 5
70 (155) x 5
84 (185) x 5 x 3

Chin-ups
5 x 5 (last rep of last 2 sets with a little kip)

Sit-Ups
50 reps total - strict

stephan marcella
07-30-2010, 04:56 PM
Rained out but was able to get the following in:

Snatch
50 x 3 x 3
75 x 2 x 2
84 x 1
93 x 1
98 x 1, M, 1, 1, 1, 1, M, 1, 1, 1

I will do the CJ and assistance movements tomorrow

stephan marcella
08-02-2010, 06:33 PM
Week 2 of a modified program

Warm-up
Foam Roll
DROM

Back Squat
20kg x 10 x 2
61 x 10
84 x 5
102 x 5
130 x 3 x 10 OTM. Tried to keep sets under 6 seconds. Starting at set 6 my speed began to diminish. Between the heat, lack of fueling and sleep made these 10 sets rough. Really enjoying this program so far.

Front Squat
107 x 3 x 5 OTM Felt too light but smoked after the BS and FS. Took 5 minute break before starting Push Press

Push Press
20 x 2 x 10 (strict press)
61 x 5
70 x 3
84 x 5 x 5 with about 2 minutes rest between sets. Fourth and fifth sets were rough towards the 4th rep.

Pull-ups
3 x 8 with 45 seconds between sets. Trying to reduce rest periods or increase reps per set each week.

Planks
3 x 1minute

stephan marcella
08-03-2010, 05:50 PM
Warm-up
DROM
BB Complex with 20kg
CJ 50 x 3 x 4


CJ Speed and Technique
(60%, 65%, 70%, 75%, 75%, 70%, 65%, 60% x 1)
75 x 1
84 x 1
88 x 1
95 x 1 x 2
88 x 1
84 x 1
75 x 1

Snatch Speed and Technique
50 x 3 x 3
75 x 1 x 8

Snatch Pulls
116 x 5 x 3

SL SLDL
20kg x 5 x 3