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Old 03-03-2010, 02:21 PM   #6
stephan marcella
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Join Date: Nov 2007
Posts: 85
Default Update and up to date

Sunday 100228
Warm-up: DROM and BB Complex

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.

Last edited by stephan marcella; 03-03-2010 at 02:22 PM. Reason: spelling
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