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Old 03-15-2010, 07:05 PM   #11
stephan marcella
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Default Monday 100315

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.
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Old 03-16-2010, 07:13 PM   #12
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Default Tuesday 100316

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
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Old 03-18-2010, 07:12 PM   #13
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Default Thursday 100318

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

Last edited by stephan marcella : 03-18-2010 at 07:12 PM. Reason: typo
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Old 03-22-2010, 07:06 PM   #14
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Default Monday 100322

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
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Old 03-24-2010, 08:29 PM   #15
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Default Wednesday 100324

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.
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Old 03-28-2010, 08:09 PM   #16
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Default Saturday 100327

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
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Old 03-29-2010, 05:47 PM   #17
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Default Monday 100329

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.
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Old 03-31-2010, 05:51 PM   #18
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Default Wednesday 100331

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.
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Old 04-03-2010, 08:53 AM   #19
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Default Saturday 100403

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.
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Old 04-04-2010, 11:25 AM   #20
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Default Sunday 100404

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
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